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Beef Tenderloin Filet
Meats
Nutri-ScoreA

Beef Tenderloin Filet

Bos taurus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Beef Tenderloin Filet provides 250 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The beef tenderloin filet is a highly prized cut of meat known for its tenderness and rich flavor. It is low in carbohydrates and high in protein, making it a popular choice for those seeking a nutritious and satisfying meal.

Also known as:
Filet MignonTenderloin Steak
Scientific NameBos taurus
Region of OriginUnited States
Popular Comparisons:
Beef Tenderloin FiletBeef Tenderloin FiletVSAbaloneAbaloneBeef Tenderloin FiletBeef Tenderloin FiletVSAlligator TailAlligator TailBeef Tenderloin FiletBeef Tenderloin FiletVSAlligator Tail MeatAlligator Tail MeatBeef Tenderloin FiletBeef Tenderloin FiletVSFried Alligator Tail MeatFried Alligator Tail MeatBeef Tenderloin FiletBeef Tenderloin FiletVSAlpaca Loin SteakAlpaca Loin SteakBeef Tenderloin FiletBeef Tenderloin FiletVSSpicy Andouille SausageSpicy Andouille SausageBeef Tenderloin FiletBeef Tenderloin FiletVSAntelope Loin SteakAntelope Loin SteakBeef Tenderloin FiletBeef Tenderloin FiletVSBaconBaconBeef Tenderloin FiletBeef Tenderloin FiletVSApplewood Smoked BaconApplewood Smoked BaconBeef Tenderloin FiletBeef Tenderloin FiletVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total43.0g
Protein
26g(60%)
Fats
17g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.6 mg (15%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, essential for muscle repair and growth.
✓Contains significant amounts of iron, which is crucial for oxygen transport in the blood.
✓High in zinc, supporting immune function and wound healing.
✓Provides B vitamins, particularly B12, important for energy metabolism and neurological function.

Possible Risks & Side Effects

!Excessive consumption of red meat may be associated with increased risk of certain chronic diseases.
!Individuals with specific dietary restrictions or conditions should consult a healthcare provider before including red meat in their diet.

How to Prepare & Consume

Best cooked using dry heat methods such as grilling, broiling, or pan-searing to enhance flavor and tenderness. Avoid overcooking to maintain juiciness.

Smart Selection & Storage

How to Select

Choose beef tenderloin filets that are bright red with minimal marbling for the best quality. Look for a firm texture and avoid any discoloration.

How to Store

Store in the refrigerator at 32°F to 36°F (0°C to 2°C) and use within 3-5 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythEating red meat is always unhealthy.
RealityModerate consumption of lean red meat can be part of a balanced diet and provides essential nutrients.
MythAll beef cuts are the same in terms of health benefits.
RealityDifferent cuts of beef vary in fat content and nutritional value; tenderloin is one of the leanest options.
MythYou should always cook beef well done.
RealityCooking beef to medium-rare can enhance flavor and tenderness while still being safe to eat.

Healthy Recipes

Grilled Beef Tenderloin with Chimichurri Sauce

This grilled beef tenderloin is marinated in a zesty chimichurri sauce, offering a burst of flavor while remaining lean and healthy.

Ingredients
  • 1 lb beef tenderloin filet
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 cup fresh parsley, chopped
  • 1/4 cup fresh cilantro, chopped
  • 3 cloves garlic, minced
  • 1 tsp red pepper flakes
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, red wine vinegar, parsley, cilantro, garlic, red pepper flakes, salt, and pepper to create chimichurri.
  2. 2. Marinate the beef tenderloin in half of the chimichurri for at least 1 hour.
  3. 3. Grill the beef over medium-high heat for 5-7 minutes per side for medium-rare, then let it rest before slicing and serving with the remaining chimichurri.

Beef Tenderloin Stir-Fry with Broccoli and Bell Peppers

A quick and colorful stir-fry featuring tender beef and vibrant vegetables, perfect for a nutritious weeknight dinner.

Ingredients
  • 1 lb beef tenderloin filet, sliced thinly
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1 tsp ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat and add garlic and ginger, sautéing for 1 minute.
  2. 2. Add the sliced beef and cook until browned, about 3-4 minutes.
  3. 3. Stir in broccoli and bell peppers, add soy sauce, and cook for an additional 5 minutes until vegetables are tender-crisp.

Beef Tenderloin Salad with Avocado and Quinoa

A hearty salad combining grilled beef tenderloin, creamy avocado, and protein-packed quinoa for a satisfying meal.

Ingredients
  • 1 lb beef tenderloin filet
  • 2 cups mixed greens
  • 1 avocado, diced
  • 1 cup cooked quinoa
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp balsamic vinaigrette
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef tenderloin with salt and pepper, then grill to desired doneness and let rest before slicing.
  2. 2. In a large bowl, combine mixed greens, quinoa, avocado, and cherry tomatoes.
  3. 3. Top with sliced beef and drizzle with balsamic vinaigrette before serving.

Beef Tenderloin Tacos with Mango Salsa

These flavorful tacos feature tender beef and a refreshing mango salsa, making for a fun and healthy meal.

Ingredients
  • 1 lb beef tenderloin filet
  • 8 small corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Season the beef tenderloin with salt and grill to desired doneness, then slice thinly.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to create the salsa.
  3. 3. Assemble tacos by placing beef on tortillas and topping with mango salsa and cilantro.

Beef Tenderloin with Cauliflower Mash

A lighter take on steak and potatoes, this dish features seared beef tenderloin served with creamy cauliflower mash.

Ingredients
  • 1 lb beef tenderloin filet
  • 1 head cauliflower, chopped
  • 1/4 cup Greek yogurt
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Fresh herbs for garnish
Instructions
  1. 1. Steam cauliflower until tender, then blend with Greek yogurt, olive oil, salt, and pepper until smooth.
  2. 2. Season the beef tenderloin with salt and pepper, then sear in a hot skillet until cooked to your liking.
  3. 3. Serve the beef over cauliflower mash, garnished with fresh herbs.

Beef Tenderloin and Asparagus Skewers

These skewers are perfect for grilling, combining tender beef with crisp asparagus for a healthy and delicious bite.

Ingredients
  • 1 lb beef tenderloin filet, cut into cubes
  • 1 bunch asparagus, trimmed
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill and soak wooden skewers in water for 30 minutes.
  2. 2. In a bowl, toss beef cubes and asparagus with olive oil, lemon juice, salt, and pepper.
  3. 3. Thread beef and asparagus onto skewers and grill for 8-10 minutes, turning occasionally, until beef is cooked to desired doneness.

Beef Tenderloin with Sweet Potato Wedges

This dish pairs perfectly roasted beef tenderloin with crispy sweet potato wedges for a nutritious and satisfying meal.

Ingredients
  • 1 lb beef tenderloin filet
  • 2 large sweet potatoes, cut into wedges
  • 2 tbsp olive oil
  • 1 tsp paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and toss sweet potato wedges with olive oil, paprika, salt, and pepper.
  2. 2. Spread sweet potatoes on a baking sheet and roast for 25-30 minutes until crispy.
  3. 3. Season beef tenderloin with salt and pepper, sear in a skillet, then finish cooking in the oven for 10-15 minutes, letting it rest before slicing.

Beef Tenderloin with Garlic Herb Butter

This elegant dish features a perfectly cooked beef tenderloin topped with a flavorful garlic herb butter, ideal for a special occasion.

Ingredients
  • 1 lb beef tenderloin filet
  • 4 tbsp unsalted butter, softened
  • 2 cloves garlic, minced
  • 1 tbsp fresh thyme, chopped
  • 1 tbsp fresh rosemary, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix softened butter with garlic, thyme, rosemary, salt, and pepper to create the herb butter.
  2. 2. Season the beef tenderloin with salt and pepper, then sear in a hot skillet until cooked to your liking.
  3. 3. Top the beef with garlic herb butter while resting, allowing it to melt before serving.

Beef Tenderloin with Spinach and Feta Stuffing

This dish features a flavorful spinach and feta stuffing inside a beef tenderloin, creating a gourmet meal that's still healthy.

Ingredients
  • 1 lb beef tenderloin filet
  • 2 cups fresh spinach, sautéed
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup breadcrumbs
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and slice the beef tenderloin lengthwise to create a pocket.
  2. 2. In a bowl, mix sautéed spinach, feta, breadcrumbs, garlic, salt, and pepper, then stuff into the beef pocket.
  3. 3. Sear the beef on all sides in a hot skillet, then transfer to the oven and bake for 15-20 minutes until cooked to desired doneness.

Beef Tenderloin with Roasted Brussels Sprouts

This dish features a succulent beef tenderloin paired with roasted Brussels sprouts, offering a nutritious and flavorful combination.

Ingredients
  • 1 lb beef tenderloin filet
  • 2 cups Brussels sprouts, halved
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 1 tbsp balsamic vinegar
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss Brussels sprouts with olive oil, salt, and pepper.
  2. 2. Roast Brussels sprouts for 20-25 minutes until crispy and caramelized.
  3. 3. Season beef tenderloin with salt and pepper, sear in a skillet, then finish cooking in the oven for 10-15 minutes, serving alongside the Brussels sprouts drizzled with balsamic vinegar.

Frequently Asked Questions (FAQ)

What is the best way to cook a beef tenderloin filet?

The best way to cook a beef tenderloin filet is to sear it in a hot pan and then finish it in the oven to achieve the desired doneness.

How should I season beef tenderloin filet?

Season with salt and pepper for a simple preparation, or use herbs like rosemary and thyme for added flavor.

What is the ideal internal temperature for medium-rare beef tenderloin?

The ideal internal temperature for medium-rare beef tenderloin is 130-135°F (54-57°C).

Can I marinate beef tenderloin filet?

Yes, marinating can enhance flavor; however, avoid acidic marinades for too long as they can affect texture.

How long should I let beef tenderloin rest after cooking?

Let the beef tenderloin rest for at least 5-10 minutes before slicing to allow juices to redistribute.

Is beef tenderloin filet healthy?

In moderation, beef tenderloin filet can be part of a healthy diet, providing essential nutrients.

What sides pair well with beef tenderloin filet?

Sides like roasted vegetables, mashed potatoes, or a fresh salad complement beef tenderloin filet well.

How do I store leftover beef tenderloin filet?

Store leftovers in an airtight container in the refrigerator for up to 3-4 days.

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Comparisons
Beef Tenderloin Filet vs Abalone Beef Tenderloin Filet vs Alligator Tail Beef Tenderloin Filet vs Alligator Tail Meat
Nutrients
Protein in Beef Tenderloin Filet Calories in Beef Tenderloin Filet Vitamin-c in Beef Tenderloin Filet Magnesium in Beef Tenderloin Filet
Featured Guides
Health Benefits of Beef Tenderloin Filet Healthy Recipes with Beef Tenderloin Filet
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico