Scotch fillet is the Australian and New Zealand name for the rib eye fillet, a cut of beef that comes from the rib section of the cow and is full of fat marbling. The best way to cook this rib fillet steak is to grill it, pan broil it or broil it.
Scotch fillets are known as rib eye fillets or rib fillets in the United States. Cook this flavorful cut in a skillet or on the grill for best results.
About Scotch Fillets
Scotch fillets are one of the most popular cuts in Australia, according to the University of Nebraska-Lincoln. These cuts, also known as rib eye or rib fillets, are tender and smaller than full rib eye steaks. The best way to cook this rib fillet steak is on the grill or in a pan, seared over high heat, and sometimes finished in the oven.
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The scotch fillet has a lot of good, beefy flavor due to the ample amount of fat marbling in the cut. During cooking, this fat bastes the meat and keeps it moist and tender. The rib eye filet is undeniably juicy, making it perfect to serve seasoned just with pepper and salt.
Keep the sides simple too. Go for roast potatoes, fries or steamed vegetables, like our Steamed Broccoli Florets or Simple Steamed Brussels Sprouts, so as to not detract from the flavorful scotch steaks.
Read more: How to Cook a Tender Steak on the Stove
A 3-ounce serving of scotch steak, or rib eye fillet, contains 199 calories, 11 grams of fat and 24 grams of protein. The beef is high in iron, with 2.3 milligrams in this serving, and zinc, with 5.9 milligrams.
In this 3-ounce serving of scotch, steak 2.2 grams of the fat is of the saturated type, which may be less-than-optimal when it comes to heart health. The American Heart Association recommends that you take in no more than about 13 grams of fat per day, so scotch steak fits into their recommendation.
Scotch Fillet Steak Cooking Time
The best way to cook rib fillet steak is on the grill, or pan-fried, explains the American Meat Science Association. Leave it on the heat for about three minutes per side, if you like a rare steak, or four minutes per side for medium.
Perfectly pan-frying scotch steak is relatively simple. Marinade the cuts first, in a mixture of red wine, olive oil, salt, pepper, fresh rosemary and chopped garlic. Drain off excess marinade, and heat a large skillet over a high heat. A heavy cast-iron skillet is best.
When the pan is searing hot, add the scotch steak and cook, turning just once after three to four minutes. Cook on the other side for an equal amount of time.
Remove the steak to a serving plate and cover with foil while it rests for about five minutes. Resting the steak before serving and cutting it lets the proteins settle, so the cut remains tender at each bite.
Grilling techniques for scotch steak are similar to pan-searing. Heat up a clean grill, and add the steaks when the surface is hot. Minimize flipping. Turn just once, at three to four minutes, and take care to avoid charring or burning by turning down the heat, or moving the steak to a cooler spot on the grill, if necessary.
Check the internal temperature with an instant-read thermometer; it should reach 145 degrees Fahrenheit before serving, according to the USDA Food Safety and Inspection Service. If you take the steak off early, it will continue to rise a few degrees as it rests. Cooking the scotch steak to the proper temperature is part of the safe handling and preparation methodology that discourages foodborne illness.