Ostrich Fillet with Red Wine Sauce
Ostrich Fillet with Red Wine Sauce is a lean, gourmet dish featuring seared ostrich steak served with a rich, savory red wine reduction. The ostrich is typically seasoned with herbs like rosemary and thyme, then pan-seared and finished with a sauce made from red wine, beef or game stock, and aromatics. This dish is popular in modern South African cuisine, where ostrich farming is prominent, and is also found in contemporary fine dining globally.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and very low in fat, making it a nutrient-dense, low-carb meal. It provides key nutrients like iron, zinc, and B vitamins, particularly B12, with a rough calorie estimate of 250-350 kcal per serving, depending on the sauce.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 42 g |
| Carbs | 3 g |
| Fat | 10 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Iron | 5.2 mg |
| Zinc | 4.8 mg |
| Vitamin B12 | 8.5 µg |
| Niacin (B3) | 10 mg |
| Phosphorus | 310 mg |
| Selenium | 35 µg |
| Potassium | 480 mg |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (170 g) with sauce · estimated, varies by recipe
💡 What's interesting
Ostrich meat is nutritionally unique as a red meat that is as lean as skinless chicken breast, yet rich in iron and conjugated linoleic acid (CLA), a fatty acid studied for potential health benefits. Culturally, it represents a sustainable and exotic alternative to traditional beef or game meats.
