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