Emu, fan fillet, raw

Emu fan fillet comes from a lean cut of this large flightless bird, and it's typically prepared much like a beef or venison steak: seared hot and fast in a pan or on the grill and served medium-rare to medium, since its low fat content means it dries out quickly if overcooked. The meat is dark red with a mild, slightly gamey flavor that takes well to marinades built around soy sauce, red wine, or citrus, and it's popular in Australian cooking, where it's often paired with native spices, roasted vegetables, or a peppercorn sauce. Because the fillet is naturally tender, it doesn't need long cooking to become palatable.

When buying emu, look for fresh, deep red meat without any grayish discoloration, and store it refrigerated for only a day or two before cooking, or freeze it for longer storage. A 3-ounce serving has just 103 calories and 22.5 grams of protein, about 45% of the Daily Value, with only 0.8 grams of fat, making it a very lean way to build a meal around a red meat centerpiece. Its iron content, 25% of the Daily Value per 100 grams, is a further reason it works well as an alternative to beef or venison for those looking for a leaner option with a similar dark, rich flavor.