Steak and olive oil Like butter, olive oil has a distinct taste and low smoke point. It also offers immense moisture and character depending on what kind of oil you buy. Even modestly priced olive oil can give flavour to a steak and if you like that flavour, this is definitely the way to go.
When cooking steak in cast iron skillets, you want to use a type of oil that has a high smoke point. For example, peanut oil, canola oil, grapeseed oil, and avocado oil are ideal options for cooking steak due to their high smoke points.
So do not worry too much about olive oil's ability to handle the heat because it will stay in good shape even when exposed to high temperatures. So yes, in general, it is safe to both sauté and deep fry with olive oil.
Yes, definitely you can cook anything with extra virgin olive oil. The smoking point of extra virgin olive oil is around 230 -250 degrees Celsius (405F - 480F).
With its higher smoke point, vegetable oil is better suited for high-temperature cooking methods and can help create a perfectly seared and flavorful steak.
You put oil in the pan
When cooking steak you need to oil the steak itself to ensure that perfect outer texture once cooked, and of course so it doesn't stick. Place your steak on a plate and drizzle the steak with oil on both sides, massaging in a little to cover all areas.
The high antioxidant content of olive oil could even reduce the amount of harmful chemicals produced during cooking. When cooking with olive oil, any potential harms can be reduced by using high quality oil and making sure you keep the oil below its smoke point; it will also make your food taste nicer.
Add 1T butter and 2T olive or canola oil to the pan and watch for the butter starting to brown. Place the steak into the pan and reduce the heat to medium, cooking the first side for 4-6 minutes. Turn the steak gently with tongs, then tilt the pan and baste the cooked side with pan juices.
This idea that it's not a good idea to cook over high heat with olive oil is fairly common. For a lot of people, the concern is one of health, specifically that olive oil, with its relatively low smoke point of 325 to 375°F (165 to 190°C), degrades more than other oils when exposed to high heat.
However, contrary to popular belief, frying foods with olive oil isn't any healthier. According to EatingWell, this is due to the fact that frying is done at a high temperature. When oil reaches its smoke point, its compounds, including the ones considered beneficial to your health, begin to break down.
More and more chefs are convinced that olive oil is the best choice for frying. In fact, frying with olive oil is healthy, if you know how to do it.
Olive Oil / Canola Oil. Salt. Ground Pepper.
Butter is ideal for continually basting a steak and lends itself perfectly to some cuts and for those who like to be there tenderly managing the cooking. Being there and continually basting means the butter is less likely to burn and mar the flavour.
Just like adding syrup to a pancake, a drizzle of extra virgin olive oil can add a lot of flavor to grilled steak, chicken, fish, steamed vegetables, or potatoes.
Add the olive oil to the pan followed by the steak. Sear steak for 3-4 minutes on each side. Resist the urge to flip until the first side is browned. (For medium, cook 4 to 5 minutes on each side; for well-done, cook 5 to 6 minutes on each side).
To help your seasonings adhere to the steak's surface, you can brush all sides with a small amount of olive oil first. Season steak generously, especially with thicker steaks. You'll want to have the flavor in every bite, and since only the outside gets seasoned, it needs to be enough to achieve that flavor.
Aside from high-quality extra virgin olive oil being well suited for deep frying, it's also a great way to impart flavor and keep it healthier. Chef Dory Ford of Aqua Terra Culinary deep fries with extra virgin olive oil because, as he says, “It's a more healthful way of cooking.”
We generally try to reach for monounsaturated fats when pan-frying. These healthy fats are liquid at room temperature (as compared to saturated fat like lard, butter and coconut oil that are solid at room temp). Our favorite healthy fats for pan-frying are avocado oil, canola oil and olive oil.
For a blue or rare steak, keep the heat reasonably fierce for the whole cooking time. For medium-rare or medium steaks, lower the temperature to medium after the initial browning.
Ramsay knows that "liquid gold" packs flavor and healthy fats into every bite; he does not miss an opportunity to use it liberally. As he is want to say to start every meal prep, "Olive oil in!"
But the reality is that flipping a steak repeatedly during cooking—as often as every 30 seconds or so—will produce a crust that is just as good (provided you start with meat with a good, dry surface, as you always should), give you a more evenly cooked interior, and cook in about 30% less time to boot!