Tenderloin Steak
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.
Preparation, Uses, & 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.
Storing
Store tenderloin steak in its original packaging in the coldest part of the refrigerator, where it will keep for three to four 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 six to twelve months in the freezer. Defrost in the refrigerator, allowing 12 to 24 hours, depending on size. Cook as soon as possible after defrosting.
Nutrition Highlights
Tenderloin (fat trimmed to 1/4 inch [0.6cm], broiled), 3 oz. (85g)
- Calories: 247
- Protein: 21g
- Carbohydrate: 0g
- Total Fat: 17g
- Fiber: 0g
*Excellent Source of: Selenium (20.83mcg), Vitamin B12 (2.05mcg), and Zinc (4.15mg)
*Good Source of: Iron (2.68mg), Niacin (2.99mg), Phosphorus (178.50mg), Riboflavin (0.22mg), and Vitamin B6 (0.33mg)