Ostrich, fan, raw

Ostrich is a red meat despite coming from a bird, with a flavor and dense, fine-grained texture closer to lean beef or venison than to chicken or turkey. The fan cut comes from the thigh and is well suited to quick, high-heat cooking such as pan-searing, grilling, or stir-frying, since its very low fat content means it toughens quickly if cooked past medium. It takes well to marinades, peppercorn crusts, and preparations built for a beef fillet, and is often sliced thin against the grain after resting. Because the flavor is fairly mild, it also works well in dishes built around a bold sauce, such as a red wine reduction or a chimichurri.

Choose ostrich that is deep red and moist-looking, and keep it refrigerated, cooking it within a couple of days of purchase, or freeze it for longer storage. At 117 calories and 21.8 grams of protein per 100 grams, with protein at 44% of the daily value and iron at 24%, ostrich fan is a lean way to build a meal around a red-meat-style main course without much fat, 2.65 g per 100 g, or sodium, 75 mg per 100 g. Because it cooks quickly and dries out if overdone, it is best treated like a quick steak rather than a slow-braised cut.