Tenderloin Steak

Also indexed as: Filet Mignon, Steaks [Filet Mignon]

National Cattlemen’s Beef Association

Varieties

Butchers cut tenderloin steaks from the tenderloin muscle, which runs along the top of the loin. In the United States, tenderloin is also known as filet mignon, a French term meaning a small, boneless piece of meat, though the French save this name exclusively for cuts from the small end of the tenderloin muscle.

Buying and storing tips

Look for tenderloin steak that has a clear, red color. Normally, beef is purplish-red, but when exposed to oxygen it takes on a cherry-red hue known as the “bloom.” While the exterior is bright red, the interior of the meat will retain the darker color. Vacuum-packed tenderloin steak also shows this purplish color.

Packaged tenderloin steak should be cold, and the packaging free of punctures or tears; vacuum-packed steak should have its seal intact. The beef should be firm to the touch. Check the label for the “sell-by” date and make sure to buy it on or before that date.

Store tenderloin steak in its original packaging in the coldest part of the refrigerator, where it will keep for 3 to 4 days. It may be frozen in this packaging for up to two weeks. For longer freezing, wrap the meat in heavy-duty aluminum foil, freezer paper, or freezer bags. Securely wrapped, tenderloin steak will keep 6 to 12 months in the freezer. Defrost in the refrigerator, allowing 12 to 24 hours, depending on size. Cook as soon as possible after defrosting.

Preparation, uses, and tips

Tenderloin steak should be cooked by dry-heat methods. To prepare tenderloin steak for broiling, grilling, or pan-broiling, trim external fat, if desired. Do not salt, as salt draws juices from the meat. Use tongs to turn tenderloin steak as it cooks. A fork may pierce the meat and allow juice to escape.

Internal temperature for medium rare is 145°F (63°C), for medium 160°F (71°C). You can also judge the doneness of steak by pressing the meat with your finger. Very rare meat offers little resistance, medium rare is slightly springy, medium is firm and springy, while well done is quite firm.

Broil

Preheat the broiling element. Place the tenderloin steak on a broiler pan 2 to 4 inches (5–10cm) from the heat source. Cook 13 to 16 minutes, turning once. Remove the steak when it reaches the desired degree of doneness.

Grill

Brush tenderloin steak lightly with oil, if desired, and place directly over the heat source. Grill 6 to 8 minutes, depending on the thickness of the steak. Turn once and remove when it reaches the desired degree of doneness.

Pan-broil

Heat the skillet on the stovetop until hot. Add oil or butter if desired. Place tenderloin steak on the skillet and cook 13 to15 minutes, turning once. Remove steak when it reaches desired degree of doneness.

Nutritional Highlights

Tenderloin (fat trimmed to 1/4 inch [0.6cm], broiled), 3 oz. (85.5g)
Calories: 247.3
Protein: 21.4g
Carbohydrate: 0.0g
Total Fat: 17.2g
Fiber: 0.0g

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

2006-09-07

Naturalpath