Pan-Seared Steak: Healthy Or Not?

Pan-seared steak is a popular dish that can be made on the stovetop or finished in the oven. It is a quick and convenient cooking method that results in a juicy and tender steak with a crispy exterior. The key to a perfect pan-seared steak is to ensure a good sear on the outside while keeping the inside juicy. This can be achieved by patting the steak dry, seasoning it generously, and using a cast-iron skillet or a heavy-bottomed pan. The steak is then seared on both sides until a brown crust forms, and it is cooked to the desired temperature.

Pan-seared steak is considered healthy as it is a good source of protein, amino acids, creatine, glutathione, taurine, iron, and B vitamins. Additionally, the cooking method ensures that the steak retains its juices, resulting in a tender and flavourful dish.

How to get the perfect crust

There are several steps you can take to ensure your steak has a perfect crust. Firstly, make sure your steak is at least 1.25 inches thick. Domestic appliances don't get as hot as commercial products, so thicker steaks are better for achieving a good crust.

Before you start cooking, pat your steak dry with a paper towel. Moisture on the surface will prevent crust formation. You should also leave the steak out to reach room temperature, so you don't lose moisture when cooking.

When it comes to seasoning, salt is key. Add a generous amount of salt to your steak—more than you think. When the salt crystals hit the hot steak, it will help create the crust. You can also add pepper and other seasonings, but keep it simple and don't overcomplicate things.

Now it's time to cook. Heat a high-heat oil, like avocado oil, in a cast-iron skillet. Get the oil glistening hot before adding the steak. You want to sear the steak, so make sure your pan is hot enough. Sear each side for 3-4 minutes until a brown crust has formed. You can also sear the edges by turning the steak on its side.

Once you've achieved the perfect crust, remove the steak from the heat and let it rest. This will ensure the flavours cook properly and help keep the steak juicy.

Finally, if you want to finish your steak with a delicious, buttery flavour, you can return the steak to the pan and baste it with butter. This is known as the French method and will give your steak a lovely flavour.

How to ensure your steak is cooked properly

Preparation

Before you start cooking, there are a few things to consider. Firstly, the type of steak you use is down to personal preference and budget. Different cuts of steak offer different levels of tenderness and flavour. For instance, ribeye and sirloin are great options as they have fat running through them, which will render down and keep the meat juicy. You should also consider the thickness of your steak, as this will impact the cooking time. As a rule of thumb, thicker steaks will take longer to cook.

Once you've chosen your steak, take it out of the fridge and let it come up to room temperature. This will ensure that the meat cooks evenly. You should also pat the steak dry with a paper towel to soak up any excess moisture.

When it comes to seasoning, be generous with your salt and pepper. Some recipes also suggest adding garlic and herbs like thyme or rosemary for extra flavour.

Cooking

The key to a perfectly cooked steak is getting a good sear on the outside while keeping the inside juicy and tender. To do this, you'll need to heat a pan to a high temperature and add a bit of oil or butter. A cast-iron skillet is a great option as it retains heat well and distributes it evenly.

Once your pan is hot, add your steak and cook for 3-4 minutes on each side without touching it. If you're using a thinner steak, you may need to adjust the cooking time to avoid overcooking. For a thicker steak, you can try turning the steak every minute to build up an even crust.

After searing both sides, you can add butter, garlic, and herbs to the pan and baste the steak with the melted butter. Continue cooking until the steak is about 5-10 degrees away from your desired temperature, as the steak will continue to cook after it's been removed from the heat.

Resting

Finally, let your steak rest on a cutting board or warm plate for at least 5 minutes before slicing and serving. This allows the juices to redistribute and results in a moist and tender steak.

Checking for Doneness

To ensure your steak is cooked to your liking, you can use the 'finger test' by prodding the steak to see how soft it is. A rare steak will feel soft, a medium-rare steak will be lightly bouncy, and a well-done steak will be much firmer.

For a more accurate reading, you can use a meat thermometer. Insert the thermometer into the thickest part of the steak, away from fat, bone, or gristle. Here are some temperature guidelines for different levels of doneness:

• Rare: 120-130°F (49-55°C)
• Medium-Rare: 130-135°F (55-57°C)
• Medium: 140-150°F (60-66°C)
• Medium-Well: 155-165°F (68-74°C)
• Well-Done: 170°F (77°C) or higher

The best cut of steak to use

When it comes to choosing the best cut of steak to pan-sear, there are a few factors to consider, including the cooking method, the shape and musculature of the cut, and personal preference for flavour and texture.

Ribeye

Ribeye, also known as Delmonico or entrecôte, is a cut favoured by many for its flavour and texture. It features a large, tender eye of meat surrounded by a swath of fat and a cap from the spinalis muscle. This cap is particularly juicy and flavourful. However, some may find ribeye too rich and fatty. Ribeye steaks are also suitable for grilling, but their high fat content can make them tricky to manage on a grill.

New York Strip

New York Strip, also known as Kansas City Strip or contre-filet, is similar in texture to the ribeye, as it comes from the same muscle. It offers a relatively tender texture and good marbling. It is also a good choice for pan-searing and can benefit from aromatics added to the pan.

T-Bone

T-Bone, or Porterhouse (when the tenderloin section is at least 1.5 inches wide), is a slice of rib with both the strip and the tenderloin still attached. T-Bone steaks are ideal for pan-searing due to their thickness and are also a good choice for grilling.

Tenderloin

Tenderloin, or filet mignon, is the most tender cut of meat on the cow. When cooked, it has a buttery, almost spoon-tender texture. However, it lacks flavour due to its lack of fat. Tenderloin is not ideal for pan-searing as it is likely to overcook.

Other Cuts

Other cuts that are suitable for pan-searing include hangar, flank, skirt, tri-tip, flat iron, and cube steak. These cuts tend to be thinner and may be tougher, so they benefit from a quick, hot sear.

Marbling

Regardless of the cut, when choosing a steak for pan-searing, look for one with good marbling or fat. Fat imparts flavour and helps keep the steak juicy during cooking.

How to store and reheat leftovers

Storing leftover steak

As a general rule, cooked beef can be stored in the refrigerator for 3-4 days or frozen for 2-3 months. To preserve the quality of the meat, it is best to vacuum seal it, as air is the enemy of food. If a vacuum sealer is not available, a freezer-safe zip bag can be used instead, but be sure to remove as much air as possible before freezing.

Reheating leftover steak

The best way to reheat steak will depend on whether you are reheating a large cut of meat or individual slices. For thicker cuts of meat, it is best to use the oven, while thinner pieces of steak can be quickly heated on the stovetop. Here are some detailed instructions for each method:

Reheating steak in the oven:

• Place the steak on a cooling rack inside a sheet tray. This will allow heat and air to circulate from all sides and any extra fat to drip away.
• Bring the steak to room temperature by leaving it on the counter while preheating the oven.
• Set the oven to a low temperature of 250°F (121°C) to help reheat the steak evenly while maintaining its juices.
• Reheat the steak for about 20-30 minutes, or until a meat thermometer reaches an internal temperature of 110°F (43°C). The reheating time will depend on the thickness of the steak.
• Finally, heat some neutral oil in a hot pan and sear the steak for 1-2 minutes on each side to recreate a crispy, crunchy crust.

Reheating steak on the stovetop:

• Bring the steak to room temperature to ensure thorough and even heating.
• Heat a skillet over medium heat and drizzle with a neutral cooking oil such as vegetable or grapeseed oil.
• Place the steak in the skillet and sear for 2-3 minutes on each side. Use a meat thermometer to check the doneness if you are unsure. For rare steak, the internal temperature should be 120°F (49°C), 140°F (60°C) for medium, and 160°F (71°C) for well-done.

Other methods for reheating steak:

In addition to the oven and stovetop methods, steak can also be reheated using an air fryer or microwave. While these methods may not produce the same crispy exterior as the previous methods, they can still be effective in retaining moisture and flavor. For detailed instructions on these and other methods, there are several online resources available.

What to serve with steak

When it comes to serving steak, there are endless possibilities for side dishes. Here are some ideas to elevate your steak dinner:

Potato Side Dishes

Potatoes are a classic choice to serve with steak, and there are many ways to prepare them. Here are some options:

• Mashed potatoes: Garlic mashed potatoes with sour cream, or loaded with cheese and herbs, are always a hit.
• Roasted potatoes: Try baby potatoes with garlic and Parmesan, or larger varieties like Yukon gold or russet potatoes roasted with garlic and herb butter.
• Baked potatoes: A simple baked potato with all the fixings is a hearty and satisfying side.
• Potato wedges: Bake or air-fry potato wedges for a crispy outside and soft inside. You can even make sweet potato wedges for a hint of sweetness.
• Crispy smashed potatoes: These potatoes are crispy on the outside and fluffy on the inside, making them a perfect side dish.

Vegetable Sides

Vegetables are a great way to add colour, texture, and flavour to your steak dinner. Here are some options:

• Asparagus: Grilled, roasted, or sautéed asparagus is a simple and healthy side dish. Try it with a garlic and lemon butter sauce.
• Brussels sprouts: Roast or pan-sear these to a nice golden brown, and toss with Parmesan cheese, balsamic vinegar, or blue cheese.
• Broccoli: Charred or roasted broccoli is a delicious side, especially when paired with a punchy vinaigrette or blue cheese dressing.
• Mushrooms: Sautéed or roasted mushrooms are a perfect match for steak, especially with garlic and herbs.
• Corn on the cob: Grill it, roast it, or make it into a salad with cherry tomatoes and basil.
• Salads: A fresh salad can cut through the richness of a steak. Try a Mediterranean chickpea wedge salad, a citrus and beetroot salad with halloumi croutons, or a classic coleslaw.

Breads and Other Sides

To round out your meal, consider adding some bread or other complementary dishes:

• Dinner rolls: Cheesy garlic dinner rolls are a soft and fluffy addition to your steak dinner.
• Mac and cheese: A comforting side dish that can be made on the stovetop or in the oven.
• Fries: Whether they're air-fried or traditional, crispy French fries are always a tasty choice.

With so many options to choose from, you can create a delicious and well-rounded meal to accompany your perfectly cooked steak.

Frequently asked questions