Leave the meat alone While adding extra oil to a pan seems like a way to prevent the meat from sticking, it can backfire by resulting in greasy steaks that don't get the kind of brown crust you want. A half a teaspoon or less of your desired cooking oil should do the trick.
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.
Oil the meat, not the pan
This ensures a nice, even coating, helps the seasoning stick to the steak and means you won't have a pan of hot oil spitting in your face. There's no point using extra-virgin olive oil for cooking steak, or cooking anything, really.
Instead of oiling the pan, try oiling the meat. That way, you can get the pan really hot without the oil burning. This also stops the meat from sticking. If playback doesn't begin shortly, try restarting your device.
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.
According to Steak Specialist, you don't need to use oil when grilling a steak. The trick with the stove top and grill methods is to ensure the cooking surface is super hot before putting the meat down. That way, it will sear nicely and be easier to turn when it's time.
For example, peanut oil, canola oil, grapeseed oil, and avocado oil are ideal options for cooking steak due to their high smoke points.
The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food. Oh, and they'll give you a big fat health risk in the meantime.
In the pan: You can easily fry meat with no cooking oil in a griddle or a normal, nonstick pan. The natural fats of the meat are enough to cook it, but if you want to add a little something to help it on its way, try a splash of sparkling mineral water.
Preheat the pan on medium and brush with oil. Using just 1/2 Tbsp oil reduces splatter. Sear steaks – add steaks and sear each side 3-4 minutes until a brown crust has formed then use tongs to turn steaks on their sides and sear edges (1 min per edge).
A very hot skillet delivers the best sear. Add 1-2 tablespoons of vegetable oil to the pan (enough to coat the bottom) and immediately place your steak in the hot skillet.
You can use any oil as well as butter to sear your steak. However, we recommend to use avocado oil because it has the highest melting point at 520 degrees. This is particularly important for those who are cooking indoors and do not want a cloud of smoke all over the kitchen.
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.
Marinating your BBQ dishes with olive oil can help tenderize meat, as well as make the meat juicy and full of flavor.
Grill Temp for Steaks
The best grill temperature to grill a steak is high heat (450-550 degrees F.).
The trick is to use small amounts of water or broth, adding just a small amount (1 to 2 tablespoons) at a time. Do this as often as needed to cook and brown the food, without steaming it. Also, remember to toss and stir the food periodically with a wooden spoon so that it doesn't burn.
Bottom line: Olive, canola and safflower oils are healthier choices overall than butter and most margarines. Use them as replacements for butter and margarine in most of your cooking, but watch the amounts – those fat calories can add up fast.
Pan frying or pan-frying is a form of frying food characterized by the use of minimal cooking oil or fat (compared to shallow frying or deep frying), typically using just enough to lubricate the pan. In the case of a greasy food such as bacon, no oil or fats may need to be added.
Avocado oil contains large quantities of Omega-9 and Omega-3 fatty acids and is particularly high in oleic acid. Unsaturated fatty acids like these have been shown to lower bad cholesterol and the risk of heart disease. This makes avocado oil the healthiest choice when frying.
Basic Ingredients. Olive Oil / Canola Oil. Salt. Ground Pepper.
Best cooking fat for steak
Flavourless oils like sunflower, vegetable or groundnut work best, and once the steak is searing you can add butter to the pan for flavour.
Brush each side with 1 teaspoon extra virgin olive oil. Place the steaks on a hot grill and sear for 4-6 minutes, rotating 90° once to create criss-cross grill marks. For a rare or medium finish, turn the steak over and finish cooking to the right temperature.