When it comes to steak, Filet Mignon is often considered the most tender and flavorful cut. A 7 oz serving of Filet Mignon has approximately 290 calories, making it a relatively low calorie option for steak lovers. However, it is important to note that the way you prepare and serve the Filet Mignon can greatly affect its calorie count.

In addition to its moderate calorie count, Filet Mignon is also a good source of protein, omega-3 fatty acids, and vitamin B12. However, it is also high in cholesterol, so it should be enjoyed in moderation.

In this article, we'll explore the calorie, fat, protein, mineral, and vitamin content of 7 oz Filet Mignon, as well as some tips for cooking and serving it. We'll also discuss some of the health benefits of eating Filet Mignon in moderation.

Calories in 7 oz Filet Mignon

As mentioned earlier, a 7 oz serving of Filet Mignon has approximately 290 calories. However, the way you prepare and serve the steak can greatly affect its calorie count. For example, adding butter or oil to the pan can significantly increase the calorie count. If you're looking to cut calories, consider grilling or broiling the steak without added fats. You can also use herbs and spices to add flavor without adding calories.

Fat Content in 7 oz Filet Mignon

A 7 oz serving of Filet Mignon typically contains around 18 grams of fat. While this may seem high, keep in mind that not all fats are created equal. Filet Mignon is a good source of heart-healthy monounsaturated fats and omega-3 fatty acids. However, it is important to watch your portion sizes and limit your intake of saturated and trans fats. To keep the fat content of your steak in check, trim any visible fat before cooking and avoid adding too much butter or oil.

Protein Content in 7 oz Filet Mignon

A 7 oz serving of Filet Mignon contains approximately 36 grams of protein, making it an excellent source of this essential nutrient. Protein is important for building and repairing muscle, supporting a healthy immune system, and promoting satiety. To get the most protein out of your steak, be sure to cook it to the appropriate temperature. Undercooked steak can pose a risk for foodborne illness, so it's important to use a food thermometer to ensure it reaches a safe internal temperature of 145°F.

Mineral and Vitamin Content in 7 oz Filet Mignon

In addition to protein and healthy fats, 7 oz Filet Mignon is also a good source of several minerals and vitamins. It contains iron, zinc, and vitamin B12, all of which are important for supporting a healthy immune system, promoting energy production, and maintaining healthy blood cells. However, keep in mind that Filet Mignon is high in cholesterol, so it should be enjoyed in moderation. Speak with your doctor or a registered dietitian if you have concerns about incorporating Filet Mignon into your diet.

Cholesterol Content in 7 oz Filet Mignon

A 7 oz serving of Filet Mignon contains approximately 90 milligrams of cholesterol, which is about 30% of the daily recommended intake. While dietary cholesterol does not have as large an impact on blood cholesterol levels as previously thought, it is still important to limit your intake if you have high cholesterol or other risk factors for heart disease. To keep your cholesterol intake in check, limit your portions of Filet Mignon and avoid eating it with other high-cholesterol foods like egg yolks or butter.

Health Benefits of 7 oz Filet Mignon

While Filet Mignon may not be the healthiest cut of meat, it does have some nutritional benefits when enjoyed in moderation. As previously mentioned, it is a good source of protein, healthy fats, and several vitamins and minerals. In addition, moderate consumption of lean beef has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer. However, it's important to balance your intake of red meat with other protein sources like poultry, fish, and plant-based proteins.

How to Cook 7 oz Filet Mignon

Cooking Filet Mignon can be intimidating, but it's actually quite simple if you follow a few basic guidelines. Here are some tips for cooking perfect Filet Mignon:

• Remove the steak from the refrigerator at least 30 minutes before cooking to allow it to come to room temperature.
• Pat the steak dry with paper towels and season it generously with salt and pepper.
• Heat a cast iron skillet over high heat until very hot.
• Add a small amount of oil or butter to the skillet, and swirl to coat.
• Add the steak to the skillet and cook for 3-4 minutes per side, depending on the thickness of the steak.
• Transfer the skillet to a 400°F oven and cook for an additional 5-7 minutes or until the steak reaches your desired level of doneness.
• Remove the skillet from the oven and let the steak rest for 5-10 minutes before slicing and serving.

Side Dishes to Serve with 7 oz Filet Mignon

Filet Mignon pairs well with a variety of side dishes, from classic steakhouse sides to more creative and flavorful options. Here are a few ideas to get you started:

• Roasted vegetables, such as carrots, asparagus, or Brussels sprouts.
• Garlic mashed potatoes or sweet potato wedges.
• A simple green salad with a tangy vinaigrette.
• Grilled or sautéed mushrooms.
• Creamed spinach or other hearty greens.

Wine Pairings for 7 oz Filet Mignon

A perfectly cooked Filet Mignon pairs well with a bold and full-bodied wine. Here are a few options to consider:

• Red Bordeaux or Cabernet Sauvignon
• Malbec or Syrah
• Pinot Noir or Merlot
• Zinfandel or Shiraz

Tips for Selecting High-Quality 7 oz Filet Mignon

To ensure a delicious and high-quality steak, here are some tips for selecting prime Filet Mignon:

• Look for bright red meat that is firm to the touch.
• Avoid steaks with too much marbling or visible fat, as this can result in an overly rich and fatty steak.
• Choose steaks that are consistently sized and shaped, as this will help ensure even cooking.
• Consider purchasing grass-fed or organic Filet Mignon for a more sustainable and healthy option.