Pan-Seared Ostrich Medallions
Pan-Seared Ostrich Medallions are lean, tender cuts of ostrich meat, typically from the fan or top loin, quickly cooked in a hot skillet with herbs and spices. This dish is a specialty in South African cuisine, where ostrich farming is prominent, and is gaining popularity globally as a sustainable, red-meat alternative.
🍽️ Nutrition at a glance
Ostrich is exceptionally high in protein and very low in fat, making it a nutrient-dense choice. A serving provides significant amounts of iron, B vitamins, and zinc, with a calorie count comparable to skinless chicken breast.
Nutrition breakdown
| Calories | 145 kcal |
| Protein | 28 g |
| Carbs | 0 g |
| Fat | 3 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 65 mg |
| Iron | 3.2 mg |
| Zinc | 4.1 mg |
| Niacin (B3) | 5.8 mg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 210 mg |
| Selenium | 38 mcg |
| Potassium | 290 mg |
| Vitamin B6 | 0.4 mg |
Per 1 medallion (113 g) · estimated, varies by recipe
💡 What's interesting
Ostrich is a unique culinary protein: it cooks like beef but has the nutritional profile of poultry, and it's considered a more environmentally sustainable red meat due to the bird's efficient feed conversion and lower land/water requirements.
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