West Country Grass Fed Fillet Steaks

Energy: 841 kJ/ 201 kcal
Fat: 13g, of which Saturates: 5g
Carbohydrate: 0g, of which Sugars: 0g
Fibre: 0g
Protein: 20g
Salt: 0.13g

Not Applicable

Cooking Steak on a BBQ

1. Preparation:
   • Take the steak out of the fridge about 30 minutes before cooking to bring it to room temperature. This helps it cook evenly.
   • Season the steak to taste with salt and pepper. You can also add other spices or a rub if you prefer.
2. Preheat the BBQ:
   • Preheat your BBQ to a high temperature. You want it hot to get a good sear on the steak, which adds flavor through caramelization.
3. Cooking:
   • Place the steak on the grill. Leave it untouched for a few minutes to get a good sear. The exact time will depend on the steak’s thickness and your desired doneness.
   • Use tongs to flip the steak over to the other side once it’s nicely seared and has grill marks.
   • Continue cooking to your preferred level of doneness. As a rough guide: 2-3 minutes per side for rare, 4-5 minutes per side for medium-rare, and 6-7 minutes per side for medium.
4. Resting:
   • Once cooked to your liking, remove the steak from the grill and let it rest on a cutting board or plate for about 5 minutes. This allows the juices to redistribute, making the steak juicier.

Cooking Steak in a Pan

1. Preparation:
   • Similar to BBQ preparation, bring the steak to room temperature, and season it well with salt, pepper, and any other desired spices.
2. Preheat the Pan:
   • Heat a heavy pan (preferably cast iron) over high heat until very hot. You can add a small amount of oil with a high smoke point, such as canola or grapeseed oil.
3. Cooking:
   • Place the steak in the pan carefully. Let it sear without moving it for a few minutes to develop a crust.
   • Flip the steak with tongs to sear the other side. For added flavor, you can add butter, garlic, and fresh herbs (like thyme or rosemary) to the pan halfway through cooking and baste the steak.
   • Cook to your desired level of doneness, using the same timing guide as for BBQ.
4. Resting:
   • Remove the steak from the pan and let it rest for about 5 minutes before slicing.

Additional Tips

• Doneness Test: You can use a meat thermometer to check the steak’s internal temperature for precision. Rare is around 125°F (52°C), medium-rare 135°F (57°C), medium 145°F (63°C), medium-well 150°F (66°C), and well-done 160°F (71°C).
• Searing: Getting a good sear on the steak adds flavor and texture. Make sure not to crowd the pan or grill to ensure a better sear.
• Resting: Resting the steak before slicing is crucial as it helps retain its juices, ensuring a juicier steak.

Remember, cooking times can vary based on the steak’s thickness, initial temperature, and specific heat source. It might take a little practice to get it perfect, but these guidelines should give you a solid start!