Emu, flat fillet, raw

The flat fillet is the leanest of emu's common cuts, with a smooth, even texture that suits quick, direct-heat cooking, pan-searing, grilling or a fast stir-fry, since there is very little fat to render out and overcooking will toughen it fast. Its flavor is mild for a red meat, closer to venison than beef, so it takes well to bold marinades built from soy, garlic, ginger or citrus, and to being sliced thin against the grain for fajitas or a stir-fry. A short rest after cooking helps keep the slices tender, and finishing with a pan sauce or a drizzle of good oil compensates for the fillet's very low natural fat content. It also works cold, thinly sliced over a salad once seared and chilled.

Because it is sold as a specialty or game meat, look for it vacuum-packed and frozen, and thaw slowly in the refrigerator to preserve texture in a cut with almost no fat to protect the muscle fibers during cooking. At 102 calories per 85-gram serving with 22.2 grams of protein, 44 percent DV, and just 0.74 grams of fat, it is the leanest of the three emu cuts, useful for a protein-forward meal where minimizing fat matters more than richness. Its 28 percent DV of iron per 100 grams keeps it in line with the other cuts as a solid iron contributor among red meats.