Pan-Seared Emu Steak
Pan-Seared Emu Steak is a lean, red meat dish prepared by quickly searing cuts from the emu, a large flightless bird native to Australia. The steak is typically seasoned simply with salt, pepper, and herbs, then cooked in a hot pan with a small amount of oil to develop a flavorful crust while keeping the interior tender and juicy. It is a specialty dish often found in Australian cuisine or at exotic game meat restaurants.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and very low in carbohydrates, with a fat content that is significantly lower than beef. A typical serving provides a substantial amount of iron, zinc, and B vitamins, particularly B12, with a rough calorie ballpark of 150-200 kcal per 100g serving.
Nutrition breakdown
| Calories | 225 kcal |
| Protein | 38 g |
| Carbs | 0 g |
| Fat | 7 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 90 mg |
| Iron | 4.5 mg |
| Zinc | 5.2 mg |
| Vitamin B12 | 6.0 mcg |
| Niacin (B3) | 9.0 mg |
| Phosphorus | 300 mg |
| Potassium | 420 mg |
| Selenium | 35 mcg |
| Riboflavin (B2) | 0.4 mg |
Per 1 steak (150 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, emu meat is a standout for being one of the leanest red meats available, often compared to skinless chicken breast in fat content but with the rich, iron-packed profile of beef. Culturally, it is a traditional food for Indigenous Australians and has been embraced as a sustainable, lean alternative protein in modern Australian cuisine.
