Few things are as succulent and delicious as a filet mignon steak. While there are many ways to prepare this cut of beef, learning to broil a filet mignon is a great option. The next time you're in the kitchen cooking filet mignon, try broiling it!
For a tender and tasty filet mignon, broil your steak for 13 to 16 minutes and position it 2 to 3 inches from your heat.
Why Filet Mignon?
From rib eyes to sirloin tips, there are a wide variety of steaks cuts to choose from, with filet mignon being a nutritious, appealing choice. This type of steak, which is also referred to as beef tenderloin, is among the leaner varieties. According to the USDA, broiled beef tenderloin has about 220 calories and 17 grams of fat per filet (4.3 ounces). You'll also get 17 grams of lean protein.
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According to the International Food Information Council Foundation, consuming high-protein foods may help promote muscle growth and accelerate tissue healing. On top of that, protein increases satiety, which may aid in weight loss over time.
Finally, red meat, such as broiled beef tenderloin, contains high amounts of minerals like zinc and iron, as well as many different B vitamins. It's also a good source of antioxidants like carnosine, anserine and lipoic acid, which may help fight inflammation and reduce cellular damage in the body.
How to Broil Filet Mignon
To properly cook your steak using your oven's broiler, follow this easy filet mignon recipe provided by the Minnesota Beef Council. Combine one to two cloves of minced garlic, a half teaspoon of salt, and 2 teaspoons of chopped fresh parsley in a bowl. Once mixed, rub the ingredients on each of your steaks.
Next, place the prepared steaks in a broiler pan about 2 to 3 inches from the heat source. For a medium-rare steak, broil filet mignon for about 13 minutes. For a more medium temperature, keep it in the broiler for closer to 16 minutes. In each case, turn the steak over about half-way through the cooking process.
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When the broiled beef tenderloin has about a minute left to cook, you can add your favorite ingredients to the top of the steak. Popular toppings include blue cheese, asparagus with hollandaise sauce, various mushrooms or salted butter and herbs.
Keep It Safe
Following this easy filet mignon recipe is a great way to ensure your steak dinner is tender and delicious. Before you serve the meat, however, it's important to check if it's properly cooked. The Academy of Nutrition and Dietetics offers several suggestions to make sure your steak is the right temperature.
The most convenient option is to use a food thermometer. At a minimum, your beef steak should reach an internal temperature of at least 145 degrees Fahrenheit and sit for three minutes or more before it is considered medium-rare and safe to eat. Unfortunately, while many prefer their steaks rare, there is no way to guarantee it is safe at this internal temperature.
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The Academy of Nutrition and Dietetics advises against using the meat's internal color as a guide. While many people think meat that is a pink hue is less cooked and a steak that's browner in color is more well-done, this is not a reliable indicator of its safety. Instead, measure its internal temperature with a meat thermometer to ensure your filet mignon is not only delicious but safe to eat too.