Recipes · Iranian · Grilled Dishes
Kabab Barg (Persian Grilled Beef Fillet)
One serving has 558 kcal and 32 g protein, and at least a fifth of a woman's daily need of niacin (74%), cobalamin (74%), zinc (71%), pyridoxine (70%), selenium (63%) and phosphorus (43%). Ready in 135 minutes.
- Preparation: 125 min
- Cooking: 10 min
- Makes: 1 serving (227 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: beef, dairy
Ingredients
- 160 g Beef tenderloin, raw
- 40 g Onions, raw
- 10 g Olive oil
- 0.03 g Saffron
- 8 g Lemon juice
- 1 g Salt
- 0.3 g Black pepper
- 8 g Butter, unsalted
Method
- Slice the beef tenderloin thinly and flatten slightly.
- Marinate with the grated onion, olive oil, saffron, lemon juice, salt and pepper for at least 2 hours, or overnight in the fridge.
- Thread the meat flat onto wide skewers.
- Grill over hot charcoal, or under a very hot broiler, for 3-4 minutes per side, brushing with the melted butter, until nicely charred outside and cooked through to at least medium with no excess pink.
- Serve hot, with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 558 kcal | 26% |
| Carbohydrates | 4.5 g | |
| Water | 143 mL | |
| Fiber | 0.78 g | 3% |
| Protein | 32.3 g | 67% |
| Tryptophan | 0.21 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.83 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 45.2 g | |
| Monounsaturated | 21.4 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 17 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 153 mg | |
| Calcium | 53.3 mg | 5% |
| Copper | 0.13 mg | 14% |
| Iron | 2.5 mg | 14% |
| Magnesium | 37.2 mg | 12% |
| Manganese | 0.12 mg | 7% |
| Phosphorus | 298 mg | 43% |
| Potassium | 558 mg | 12% |
| Selenium | 34.5 µg | 63% |
| Sodium | 470 mg | |
| Zinc | 5.7 mg | 71% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 10.3 mg | 74% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 27.1 µg | 7% |
| Cobalamin (vitamin B12) | 1.8 µg | 74% |
| Choline | 137 mg | 32% |
| Vitamin A | 54.8 µg | 8% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 9.8 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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