SCOTCH FILLET

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| Ingredients | How to cook scotch fillet

How to cook scotch fillet

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A whole scotch fillet, also known as a boned ribeye or cube roll, makes a great centrepiece for dinner, and it provides a substantial amount of protein to satisfy hearty appetites.

The cut

The scotch fillet has everything - texture, flavour, tenderness, and juciness. Easily recognized due to its natural roundness, excellent marbling and nugget of fat running through the centre. As the meat roasts, the fat melts basting the meat from the inside, keeping it moist and juicy.

How to cook

Oven roasting

Check the weight and bring the meat to room temperature. Take it out of the fridge at least 30 minutes prior to cooking and pat it dry with a paper towel.

Truss (tie) with kitchen string at intervals to keep the shape of the scotch fillet during roasting.

Heat the oven to 210-220°C. Rub the scotch fillet with a little olive oil and season with salt and pepper (alternatively, you can season the meat at the end of roasting).

Roast for 20 minutes then reduce the oven temperature to 200°C. Continue to roast the scotch fillet following the below cooking guide depending on preferred doneness.

Resting the scotch fillet is vital to retain juices and moisture. Cover loosely with foil and a clean tea towel.

Cooking Guide

Rare – 15-20 minutes per 500g. 50 degrees (or thereabouts), internal temperature using a meat thermometer. Rest for 20 minutes.

Medium-rare – 20 minutes per 500g. 55 degrees (or thereabouts), internal temperature using a meat thermometer. Rest for 20 minutes.

Medium – 20-25 minutes per 500g. 60 degrees (or thereabouts), internal temperature using a meat thermometer.

Low ' slow barbecuing

A scotch fillet is also a brilliant cut to try low ' slow over charcoals. For information on how to cook a scotch fillet on a barbecue, click below.

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Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12
  • Good source of Zinc
  • Source of Iron
  • Low Sodium
Nutrient Composition:

Scotch Fillet, Separable Lean, Fast Roasted (per 100g)

  • Energy: 1000kJ
  • Energy: 238kcal
  • Protein: 30.1g
  • Total Fat: 13.2g
  • Saturated Fat: 4.6g
  • Polyunsaturated Fat: 0.36g
  • Omega 3: 0.06g
  • Monounsaturated Fat: 4.0g
  • Cholesterol: 93.8mg
  • Sodium: 52mg
  • Iron: 2.4mg
  • Zinc: 5.0mg
  • Vitamin B12: 1.4ug
  • Vitamin D3: 0.38ug
  • 25-OH Vitamin D3: 0.16ug
  • Selenium: 6.6ug

Consider nutrition information of other ingredients added while cooking.

Source: www.foodcomposition.co.nz/search/M1150