Beef Tenderloin Preparation and Cooking

The beef tenderloin, also known as fillet steak, is a lean and tender cut prized for its delicate flavor. Optimal cooking requires understanding its characteristics and employing appropriate techniques to achieve desired doneness.

Meat Selection and Preparation

Selecting a high-quality tenderloin is crucial. Look for even marbling, a rich red color, and firm texture. Trim excess fat and silver skin before cooking. The steak can be patted dry with paper towels to enhance browning.

Seasoning Techniques

Simple seasoning is often best. Generously season with kosher salt and freshly ground black pepper at least 40 minutes before cooking, allowing time for the salt to penetrate and draw out moisture, contributing to improved flavor and texture. Other spices such as garlic powder or onion powder can be added, but avoid overpowering the natural beef flavor.

Cooking Methods

Various methods can be employed, each impacting the final result.

Pan-Searing

Heat a heavy-bottomed pan over high heat with a high-smoke-point oil (e.g., canola, grapeseed). Sear the steak for 2-3 minutes per side to achieve a flavorful crust. Reduce heat and continue cooking to the desired doneness, using a meat thermometer for accuracy.

Broiling

Position the steak close to a preheated broiler. Broil for a short time per side to sear, then move further from the heat source to finish cooking, monitoring closely to prevent overcooking.

Grilling

Similar to pan-searing, but utilizing a grill. High heat is necessary for a good sear. Adjust grilling time based on thickness and desired doneness.

Oven Roasting

Place the seasoned steak on a rack in a roasting pan. Roast in a preheated oven at a moderate temperature until desired doneness is reached, using a meat thermometer for precise temperature control.

Determining Doneness

Using a meat thermometer is the most reliable method to ensure the steak reaches the desired level of doneness. Internal temperatures are as follows:

• Rare: 125-130°F (52-54°C)
• Medium-Rare: 130-140°F (54-60°C)
• Medium: 140-150°F (60-66°C)
• Medium-Well: 150-160°F (66-71°C)
• Well-Done: 160°F (71°C) and above

Allow the steak to rest for at least 5-10 minutes after cooking to allow juices to redistribute, resulting in a more tender and flavorful final product.

Resting and Serving

Allowing the steak to rest is crucial. Transfer the cooked steak to a cutting board or plate and loosely tent with foil. This allows the juices to redistribute throughout the meat, leading to a more tender and flavorful steak. Resting time should be at least 5-10 minutes, depending on thickness. Slice against the grain before serving.