Fillet — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
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Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Low in fat, especially if it is a lean cut, making it a heart-healthy option.
- Rich in essential vitamins and minerals such as Vitamin B12, iron, zinc, and selenium, which support energy metabolism, immune function, and overall health.
- Supports weight management by providing a high-protein, low-calorie food option that promotes satiety.
- Versatile and nutritious, making it easy to include in a variety of healthy meals.
Health risks
- Risk of contamination with harmful bacteria or parasites, particularly in raw or undercooked fillet, leading to potential foodborne illness.
- High fat content in some cuts of meat fillets, which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently.
- Potential for high sodium content if the fillet is processed, marinated, or seasoned with salt-heavy ingredients, which can contribute to hypertension and increased cardiovascular risks.
- Environmental concerns particularly for certain fish fillets, as overfishing or unsustainable farming practices can impact marine ecosystems and species populations.
How to choose fillet
Whether it's beef, pork, or fish, a fillet should be smooth and uniform in texture with no visible tears or shredding. Feel the fillet; it should be firm, indicating it's fresh and properly handled.
Avoid fillets that display discoloration or have an ammonia-like smell, particularly in fish. Good fillets should have a clean, almost neutral scent and vibrant natural color, depending on the meat type.
How to store fillet
Fillets should be refrigerated promptly and consumed within two days. Wrap them tightly in plastic wrap or store in an airtight container to ensure freshness. For extended storage, freezing is recommended.
Leaving fillets uncovered can result in drying out and loss of flavor. It's crucial to avoid storing them near pungent foods. A well-sealed container will help maintain their quality and prevent spoilage. Proper handling ensures their delicate texture is preserved.
✅ Extra Tip
How long does it last?
Fillet (meat) can last for 3-5 days in the refrigerator. For longer storage, fillets can be frozen for up to 6-12 months. Proper packaging, such as vacuum-sealing, helps maintain their quality over longer storage periods.
What to do with leftovers?
Leftover fillet, whether beef, chicken, or fish, can be used in a variety of dishes. Slice it thinly and add to sandwiches or wraps with your favorite toppings, or chop it up and mix into a stir-fry with vegetables and rice. Fillet is also great in salads, where it adds protein and flavor.
Use fillet in a pasta dish, such as a meat sauce or a creamy pasta bake, or mix it into a casserole with vegetables and cheese. If you have a lot of fillet, consider making a batch of tacos or burritos, or using it in a meat pie with a flaky crust. Fillet can also be added to soups or stews for extra richness, or used as a topping for pizzas or flatbreads. For a quick and easy meal, reheat the fillet and serve it over mashed potatoes or grains with a side of vegetables.
👨⚕️️ Medical disclaimer
How fillet supports specific health conditions
Fillets, whether from meat or fish, are high in protein, supporting muscle health and aiding in tissue repair. Lean fillets, such as chicken or fish, are low in fat, promoting heart health and weight management. Fish fillets are particularly rich in omega-3 fatty acids, which support brain function and reduce inflammation. Pairing fillets with vegetables and whole grains can further enhance their nutritional profile, contributing to overall well-being.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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