Perfect Pan-Seared Steak
Recipe: #12111
February 16, 2014
Categories: Steak, Fathers Day, Game/Sports Day, Sunday Dinner Grilling (Outdoor), Gluten-Free, High Protein, Low Carbohydrate, No Eggs, Non-Dairy, Beef Dinner, more
"If for some reason you can't grill here is the next option. This recipe cooks the steak to medium rare. If you prefer your steak rare, cook it about 1 minute less on each side or until an instant-read thermometer reads 120°F to 125°F. For medium or well done, cook the steak 1 to 2 minutes longer or until an instant-read thermometer reads 130°F to 135°F, or 135°F and above, respectively."
Ingredients
Nutritional
- Serving Size: 1 (236.4 g)
- Calories 273.6
- Total Fat - 5 g
- Saturated Fat - 1.8 g
- Cholesterol - 179.2 mg
- Sodium - 3647.1 mg
- Total Carbohydrate - 0.4 g
- Dietary Fiber - 0.1 g
- Sugars - 0 g
- Protein - 53 g
- Calcium - 16 mg
- Iron - 8.5 mg
- Vitamin C - 0 mg
- Thiamin - 0.5 mg
Step by Step Method
Step 1
Remove the steak from the refrigerator and let it come to room temperature, about 45 to 45 minutes.
Step 2
Just before searing (not before) rub each side with 2 teaspoons olive oil, or more if you like, then season the steak on both sides with the salt and pepper. Set aside.
Step 3
Heat a medium cast-iron frying pan (do not use a nonstick!) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a little).
Step 4
Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Step 5
Flip the steak using tongs or a spatula and cook until it’s medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
Step 6
Transfer the steak to a cutting board and let it rest for at least 5 minutes before serving.
Tips
No special items needed.