Fillet steak, also known as tenderloin steak, is prized for its exceptional tenderness and delicate flavor. Achieving perfectly cooked fillet steak can seem daunting, but with the right techniques and understanding of cooking times, you can consistently create restaurant-quality results at home. This guide provides a comprehensive overview of how long to cook fillet steak to your desired level of doneness, covering factors that influence cooking time and offering practical tips for guaranteed success.
Understanding Fillet Steak
Fillet steak is cut from the tenderloin, a muscle located beneath the ribs. Because this muscle is not heavily used, it is incredibly tender and contains very little fat. This leanness contributes to its delicate flavor and makes it susceptible to overcooking. Unlike other cuts with significant marbling, fillet steak relies on precise cooking to retain moisture and achieve optimal tenderness.
Why Cooking Time Matters
The primary goal when cooking fillet steak is to achieve the desired level of doneness without drying it out. Overcooking results in a tough, less flavorful steak, while undercooking may not render it safe for consumption, depending on your preferences. Accurately gauging cooking time is, therefore, crucial for ensuring both a pleasurable dining experience and food safety.
Factors Affecting Cooking Time
Several variables influence how long it takes to cook fillet steak. Understanding these factors is key to adjusting cooking times for your specific situation.
Steak Thickness
The thickness of the fillet steak is perhaps the most significant determinant of cooking time. A thicker steak will naturally require more time to reach the desired internal temperature than a thinner one. As a general rule, double the cooking time for a steak that’s twice as thick, although this is a simplified estimate.
Steak Temperature Before Cooking
Starting with a steak that’s at room temperature allows for more even cooking. A cold steak taken directly from the refrigerator will take longer to cook through, and the outer layers may overcook before the center reaches the desired temperature. It’s recommended to take the steak out of the refrigerator approximately 30-60 minutes before cooking.
Cooking Method
The cooking method employed significantly affects cooking time. Grilling, pan-searing, broiling, and oven-roasting all transfer heat differently and, therefore, require adjusted cooking times. High-heat methods like grilling and pan-searing cook the steak quickly, while lower-temperature methods like oven-roasting take longer but can provide more even cooking.
Desired Level of Doneness
The desired level of doneness – rare, medium-rare, medium, medium-well, or well-done – dictates the target internal temperature and, consequently, the cooking time. Each level of doneness corresponds to a specific internal temperature range that must be reached for optimal results.
Cooking Appliance Efficiency
The efficiency of your cooking appliance (grill, oven, stovetop) can also impact cooking time. Some appliances may heat up faster or maintain temperature more consistently than others. Familiarizing yourself with your equipment’s performance is important for accurate cooking.
Internal Temperature and Doneness
Achieving the perfect level of doneness relies on monitoring the internal temperature of the fillet steak using a reliable meat thermometer. Here’s a breakdown of the internal temperature ranges for different levels of doneness:
- Rare: 120-130°F (49-54°C) – The center is cool and red.
- Medium-Rare: 130-140°F (54-60°C) – The center is warm and red.
- Medium: 140-150°F (60-66°C) – The center is pink.
- Medium-Well: 150-160°F (66-71°C) – The center is slightly pink.
- Well-Done: 160°F+ (71°C+) – The meat is cooked throughout with no pink.
It’s important to note that the steak’s internal temperature will continue to rise slightly during the resting period after cooking. This is known as “carryover cooking.” Account for this by removing the steak from the heat when it’s a few degrees below your target temperature.
Cooking Methods and Time Guidelines
The following section provides estimated cooking times for different cooking methods. Remember that these are guidelines, and you should always use a meat thermometer to verify the internal temperature.
Pan-Searing Fillet Steak
Pan-searing is a popular method for cooking fillet steak because it creates a beautiful crust while retaining a tender interior.
- Preparation: Pat the steak dry with paper towels and season generously with salt and pepper.
- Heat: Heat a heavy-bottomed skillet (cast iron is ideal) over high heat until it’s smoking hot. Add a high-smoke-point oil like canola or avocado oil.
- Sear: Sear the steak for 2-3 minutes per side, until a deep brown crust forms.
- Reduce Heat: Reduce the heat to medium and continue cooking, flipping occasionally, until the desired internal temperature is reached.
- Add Aromatics: For added flavor, add butter, garlic, and herbs like thyme or rosemary to the pan during the last few minutes of cooking. Tilt the pan and spoon the melted butter over the steak.
Estimated Cooking Times (for a 1-inch thick steak):
- Rare: 4-6 minutes total
- Medium-Rare: 6-8 minutes total
- Medium: 8-10 minutes total
- Medium-Well: 10-12 minutes total
- Well-Done: 12-14 minutes total
Grilling Fillet Steak
Grilling imparts a smoky flavor and attractive grill marks to fillet steak.
- Preparation: Pat the steak dry and season generously. Preheat your grill to high heat.
- Sear: Grill the steak directly over high heat for 2-3 minutes per side to create a sear.
- Move to Indirect Heat: Move the steak to a cooler part of the grill or reduce the heat to medium.
- Continue Cooking: Continue cooking, flipping occasionally, until the desired internal temperature is reached.
Estimated Cooking Times (for a 1-inch thick steak):
- Rare: 4-6 minutes total
- Medium-Rare: 6-8 minutes total
- Medium: 8-10 minutes total
- Medium-Well: 10-12 minutes total
- Well-Done: 12-14 minutes total
Oven-Roasting Fillet Steak
Oven-roasting is a more gentle method that allows for even cooking.
- Preparation: Preheat your oven to 400°F (200°C). Pat the steak dry and season generously.
- Sear (Optional): For added flavor and crust, sear the steak in a hot skillet for 1-2 minutes per side before transferring it to the oven.
- Roast: Place the steak on a baking sheet and roast until the desired internal temperature is reached.
Estimated Cooking Times (for a 1-inch thick steak):
- Rare: 6-8 minutes
- Medium-Rare: 8-10 minutes
- Medium: 10-12 minutes
- Medium-Well: 12-14 minutes
- Well-Done: 14-16 minutes
Broiling Fillet Steak
Broiling is a high-heat method that cooks the steak quickly from above.
- Preparation: Preheat your broiler. Pat the steak dry and season generously.
- Position: Place the steak on a broiler pan and position it 3-4 inches from the broiler.
- Broil: Broil for 2-3 minutes per side, or until the desired internal temperature is reached. Watch carefully to prevent burning.
Estimated Cooking Times (for a 1-inch thick steak):
- Rare: 4-6 minutes total
- Medium-Rare: 6-8 minutes total
- Medium: 8-10 minutes total
- Medium-Well: 10-12 minutes total
- Well-Done: 12-14 minutes total
The Importance of Resting
Resting the fillet steak after cooking is crucial for achieving optimal tenderness and juiciness. During cooking, the muscle fibers contract and push moisture to the center of the steak. Resting allows the muscle fibers to relax and reabsorb the moisture, resulting in a more tender and flavorful steak.
To rest the steak, simply transfer it to a clean cutting board and tent it loosely with foil. Allow it to rest for 5-10 minutes before slicing and serving.
Tips for Perfect Fillet Steak
- Always use a meat thermometer: This is the most accurate way to ensure the steak is cooked to your desired level of doneness.
- Don’t overcrowd the pan: Overcrowding lowers the pan temperature and prevents proper searing.
- Use high-quality steak: The quality of the steak greatly affects the final result. Look for well-marbled, USDA Prime or Choice cuts.
- Season generously: Salt and pepper are essential for enhancing the flavor of the steak.
- Let the steak rest: Resting allows the juices to redistribute, resulting in a more tender and flavorful steak.
Troubleshooting Common Issues
- Steak is tough: This is usually due to overcooking. Use a meat thermometer and avoid cooking the steak beyond your desired level of doneness.
- Steak is dry: Overcooking and insufficient resting can both lead to a dry steak.
- Steak is not searing properly: Ensure the pan is hot enough and pat the steak dry before searing.
- Steak is burning on the outside but still raw inside: Reduce the heat or move the steak to a cooler part of the grill or oven.
Cooking fillet steak to perfection is a skill that improves with practice. By understanding the factors that influence cooking time, using a meat thermometer, and following these tips, you can consistently create delicious and tender fillet steak that rivals restaurant quality.
What is the best thickness for a fillet steak to achieve the desired doneness?
Generally, a fillet steak that is at least 1.5 inches thick is ideal for achieving a perfect sear and maintaining a juicy interior. Thicker steaks allow for more control over the cooking process, preventing the outer layers from overcooking before the center reaches the desired temperature. A thinner steak, less than 1 inch, will cook very quickly and is harder to keep from becoming overcooked, especially if you prefer a rare or medium-rare result.
Consider the target internal temperature when choosing your steak’s thickness. A thicker steak provides a larger window of time during the cooking process, allowing you to monitor the internal temperature carefully and remove it from the heat before it surpasses your desired doneness level. This is particularly important for achieving a consistent and even cook throughout the fillet.
What internal temperature should I aim for to achieve my desired level of doneness in a fillet steak?
For rare, aim for an internal temperature of 120-130°F (49-54°C). Medium-rare should reach 130-135°F (54-57°C), medium is 135-145°F (57-63°C), medium-well is 145-155°F (63-68°C), and well-done is anything above 155°F (68°C). It’s crucial to use a reliable meat thermometer to ensure accuracy.
Remember that the steak’s internal temperature will rise slightly after it’s removed from the heat, a process called “carry-over cooking.” Therefore, it’s best to remove the steak from the heat when it’s about 5-10°F (3-6°C) below your target temperature. This will allow the steak to reach its final desired doneness during the resting period, resulting in a more evenly cooked and tender fillet.
What is the best cooking method for fillet steak?
The best cooking method for fillet steak often depends on personal preference and available equipment. However, searing in a hot pan followed by finishing in the oven is a popular and reliable technique for achieving a perfect crust and evenly cooked interior. This method allows you to develop a rich, flavorful sear on the outside while gently bringing the center to your desired doneness.
Alternatively, grilling and reverse searing are also excellent choices. Grilling imparts a smoky flavor, while reverse searing, which involves cooking the steak at a low temperature in the oven before searing, results in a more evenly cooked steak with a beautifully browned crust. The key is to use high heat for the searing process and to carefully monitor the internal temperature throughout the cooking process.
How long should I sear a fillet steak on each side?
The searing time depends on the thickness of the steak and the heat of the pan. Generally, sear for 2-3 minutes per side for a 1.5-inch thick fillet steak over medium-high heat. The goal is to develop a rich brown crust without overcooking the interior.
Be sure to use a pan that is heavy-bottomed and can retain heat well, such as cast iron or stainless steel. Before searing, ensure the pan is hot enough by adding a small amount of oil and waiting until it shimmers. A proper sear is essential for flavor development and creating a desirable texture.
How long should I rest a fillet steak after cooking?
Allow the fillet steak to rest for at least 5-10 minutes after cooking. This resting period allows the juices to redistribute throughout the steak, resulting in a more tender and flavorful final product. Cutting into the steak immediately after cooking will cause the juices to run out, leading to a drier and less enjoyable eating experience.
To rest the steak, place it on a cutting board and loosely tent it with foil. Avoid wrapping it too tightly, as this can steam the steak and soften the crust. The resting period is a crucial step in the cooking process and should not be skipped for optimal results.
What type of oil is best for searing fillet steak?
High smoke point oils are best for searing fillet steak. Options like avocado oil, grapeseed oil, and refined olive oil are excellent choices. These oils can withstand high temperatures without burning or smoking excessively, allowing you to achieve a good sear without compromising flavor.
Avoid using butter or extra virgin olive oil for searing, as they have lower smoke points and can burn easily, resulting in a bitter taste. While butter can be added towards the end of the searing process for flavor, it’s best to use a high smoke point oil as the primary cooking fat.
How can I tell if my fillet steak is cooked to the desired doneness without a thermometer?
While a meat thermometer is the most accurate way to determine doneness, you can use the “touch test” as an alternative. Press the center of the steak with your finger. Rare will feel very soft and yielding, similar to the flesh between your thumb and index finger when your hand is relaxed.
Medium-rare will feel slightly firmer, like touching your cheek. Medium will feel like touching your chin, medium-well will feel like touching your forehead, and well-done will feel firm, like touching the tip of your nose. This method requires practice and experience, but it can be a useful skill to develop if you don’t have a thermometer readily available.