Health Benefits of Filet Mignon

The Filet Mignon is probably the ox cut better known and appreciated around the world. This is because it is a meat that stands out for its beautiful color and tenderness, as a result of the fact that it is located in the loin, a region that does not exercise physically. So, it has no muscles to harden it.

In addition, it has almost no fat, so it is usually recommended for those who cannot eat much for health or diet reasons. For all that, and even being close to the bones, filet mignon does not have a flavor as pronounced as other cuts in the same situation, such as ribeye.

But, as already said, it’s softer than all of them. Furthermore, it is a very easy type of meat to prepare, both in the most luxurious restaurants and at home; therefore, it is considered a safety feature on any menu.

Here in this text, we are going to check the filet mignon nutritional table, its benefits, how to prepare it and some recipes. Keep reading!


Talking about filet mignon is talking about beef, that is, it has all the nutrients and properties found in beef. It’s rich in protein and vitamins, get this.


  • Creatine: increases muscle mass, and thus improves mood and endurance for physical exercise.
  • High biological value protein: responsible for a large part of our weight, that is, it is essential for those who are growing.
  • Glutathione and carnosine: antioxidant properties: help cell regeneration, delay aging and prevent disease, contributing to increased longevity. It lacks increased oxidative stress and general inflammation.
  • L-carnitine: acts on fat metabolism. Despite what it may seem, one of its properties is to attenuate hypertension and prevent inflammation in the organs of the cardiovascular system, it improves blood glucose and cholesterol levels in type 2 diabetics. It also acts on weight loss


  • Iron: one of the most abundant elements in meat, it is responsible for transporting oxygen from the blood to the cells. Its lack causes anemia.
  • B12 (cobalamin): together with iron, it acts to transport oxygen from the blood to the cells. Furthermore, it protects the myelin sheath, a kind of cap that surrounds each of our neurons. Its absence can cause anemia and nervous system malfunction.
  • Zinc: is important in pregnancy, regenerates cells and protects against diseases such as Alzheimer’s, among other functions.
  • Potassium: Improves the nervous system and makes bones stronger, among many other functions.
  • Magnesium: acts on the functioning of more than 300 types of enzymes.
  • Selenium: antioxidant functions.
  • E: responsible for skin regeneration.


The filet mignon piece is 2 kg, and corresponds to only 2% of the whole ox carcass. Being in an area not exposed to physical exertion, it is uniformly soft and succulent. But, visually speaking, it is possible to divide it into three parts: head, heart and tail. Each of them gives different types of cut, which differ from each other only in height (thickness) and weight.

It is from the heart that those considered more noble are taken (in this order, their height and average weight decrease): chateaubriand, which weighs 400g; tournedos (200g); medallions (100g) and scallops (50g). They are usually sold in plastic to keep their shape. It is considered that the thicker the piece, the better to prepare.

The head and tail, which are the sharpest parts of the piece, give the paillard, which must be punched down to a thickness of less than 1 cm, the stroganoff (in strips) and the goulash (in cubes).

Due to the lack of fat, you can’t compare the flavor with, for example, sirloin steak. But, if well prepared, it has a characteristic flavor, albeit mild. As it is less strong, it should be lightly seasoned, so that it is enhanced, and not masked by seasoning.

It is a meat that accepts the most varied sauces and side dishes. Some examples of sauces: mustard, four cheeses, roquefort, gorgonzola, funghi. Some examples of side dishes: salads, fries, mashed potatoes, cassava, fresh or stuffed pasta, baked or white rice, risottos, eggs, onions.

Filet mignon is also famous for being very easy to prepare and extremely versatile. Some people like to simplify as much as possible: season with salt and pepper and brown on all sides in a frying pan with a drizzle of oil. But here’s a little more elaborate recipe on how to prepare this meat for, for example, the recipes that follow.


Leave it out of the refrigerator 30 minutes before cooking it, so that it reaches room temperature. Season with salt and pepper. With the skillet over high heat, add a few tablespoons of oil or olive oil – the purpose of this cooking at high temperature is to obtain a good sealing layer on the outside: tasty, crunchy and good looking.

Then place the filet mignon in the skillet and let it seal for 3 to 4 minutes, depending on the thickness. Do not touch, stir and do not cut the meat during this process, as it may cause it to dry out by losing its juice. Just let it seal. Turn the steak over and let the other side seal for another 3 or 4 minutes.

Toward the end of this second time, add two tablespoons of butter and the herb of your choice (rosemary, thyme, etc.). Never leave too much time in the pan so the steak doesn’t dry out. For steaks that are better done, after this process, it is recommended to take them to the oven while they are already hot for another two minutes to finish cooking.




  • 400 grams of filet mignon;
  • Half a tablespoon of butter;
  • Half chopped onion;
  • 1 clove of garlic, chopped;
  • Half a carrot;
  • 1 bay leaf;
  • Half chopped cery stick;
  • Half a glass of dry red wine;
  • 1 tablespoon Worcestershire sauce;
  • 100 grams of mushrooms;
  • Salt to taste;
  • Black pepper to taste.

Method of preparation :

  • Let’s start with the sauce. In a pan, place the butter, chopped onion, chopped garlic, finely chopped carrot, bay leaf and chopped celery and fry until golden.
  • Add Worcestershire sauce and wine and cook over very low heat for about 1 hour until the sauce becomes very dark in color. If it dries, add a little more wine and Worcestershire sauce.
  • When the sauce is reduced, remove from the pan and blend in a blender.
  • Put the sauce back in the pan and let it thicken for a few more minutes until the flame turns off and set aside.
  • Slice the meat into two-finger steaks and season it with salt and pepper to taste.
  • Use a little olive oil to smear the steaks while a skillet heats up over a high heat.
  • When smoke comes out of the skillet, bring them to the fire.
  • Fry for 2 minutes on each side and while they are in the skillet, slice the mushrooms.
  • When the filet mignon steaks are ready, add the sauce, the sliced ​​mushrooms and let it heat up. Tip: serve with pasta in white sauce.


Ingredients :

  • 1 kg of filet mignon cut into medallions;
  • 1 dessert spoon of ground garlic;
  • 3 tablespoons of dijon mustard;
  • Salt and pepper to taste;
  • 1 cube of vegetable broth;
  • 1 pot of fresh cream;
  • 1 dessert spoon of butter;
  • 1 dessert spoon of olive oil.

Preparation mode:

  • Grill the fillets in butter and season with salt and pepper.
  • Once grilled, set aside.
  • Fry garlic in butter with oil, add mustard, vegetable stock, cream and add salt, if necessary.
  • Pour over the fillets and serve immediately.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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