No matter what season it is. Here in the Netherlands, we always crave a nice piece of meat. Traditionally, we fry that steak in butter, but we have a great alternative: frying your steak in olive oil. We’ll give you several preparation methods. Frying steak in olive oil: check!
Why fry steak in olive oil?
Let’s start at the beginning: why would you fry your steak in olive oil? First of all, because olive oil, for example, is healthier than butter. Extra virgin olive oil contains healthy nutrients such as antioxidants, polyphenols, and other vitamins. Olive oil also contains healthy unsaturated fats, whereas butter is high in saturated fats.
Another reason to choose extra virgin olive oil is the rich flavor that you can taste in your meat. The fruity and grassy flavor is, in our opinion, an enhancement of the flavor experience. Finally, you can heat extra virgin olive oil safely up to 207 degrees Celsius. For butter, you shouldn’t heat it above 177 degrees Celsius. Cooking your steak at higher temperatures helps it sear better and stay juicier. Sounds like a tribute to frying steak in olive oil, right?
However, there are also reasons to go for butter. As mentioned, extra virgin olive oil has a pronounced flavor. If you prefer the slightly neutral taste of butter, that might be a better choice. Also, butter is a more economical option. For a 5-liter olive oil can, you pay €99.95, which is about €20 per liter.
Frying Steak in the Pan
The favorite way for many to fry a steak in olive oil is in the pan. It can be done beautifully using these steps:
Step 1: Remove the steak from the fridge ahead of time so that it is at room temperature before cooking. This way, you won’t need to cook it as long before it’s done. Your steak will stay juicier this way.
Step 2: Rub the steak with extra virgin olive oil, freshly ground black pepper, and sea salt just before placing it in the pan. This ensures you don’t draw too much moisture out of the steak.
Step 3: Heat the pan on high with a couple of tablespoons of extra virgin olive oil. Wait until it is extremely hot. Place the steak in the pan and let it move around. Sear the sides for about half a minute on each side. Then, you can lower the heat and cook it to your desired doneness (check the times below). Turn the steak carefully with tongs, tilt the pan, and dip the cooked side into the juices. Cook until the steak on the other side has developed a nice crust. Bonus tip: after searing, you can add a tablespoon of butter to enhance the flavor. Extra bonus tip: if you have a meat thermometer, you can perfectly measure whether your steak is, for example, medium. Below are the cooking times and temperatures:
- 2 to 4 minutes or 50-52°C: rare
- 4 to 6 minutes or 60-63°C: medium
- 6 to 8 minutes or 70°C: well done
Step 4: Done? Remove the steak from the pan and wrap it in aluminum foil. This allows the steak to rest and firm up. It also helps preserve the juices. Let the meat rest for a few minutes before serving your delicious steak. Frying steak in olive oil in the pan, done!
Steak on the Grill
For the real grill masters, we also have the preparation method for grilling your steak in olive oil. Apron on, sun on your head, beer (or this wine!) in hand, and grill away:
Step 1: Just like before, take the steak out of the fridge ahead of time. Prepare the grill in the meantime.
Step 2: Now, just before placing the steak(s) on the grill, coat each side with olive oil, pepper, and salt. You can use a little extra extra virgin olive oil to ensure it has enough.
Step 3: Place the steaks on the hot grill and sear for 4-6 minutes for medium (you now know the minutes needed for doneness). Turn them a quarter turn occasionally to get the classic dark grill marks.
Step 4: Done? Let them rest again and follow the usual routine. Frying steak in olive oil on the barbecue, easy peasy!
Steak in the Oven
Okay, it’s actually searing the steak in the pan first, then finishing it in the oven, but that’s a bit of a long title! A great way to fry your steak in olive oil because it cooks evenly everywhere!
Step 1: Yep, first, take the steak out of the fridge ahead of time. In the meantime, preheat the oven to 160°C.
Step 2: Again, coat the steak with extra virgin olive oil, salt, and pepper just before you cook it.
Step 3: Heat a pan on high with a couple of tablespoons of extra virgin olive oil. Wait until it is very hot. Place the steak in the pan and let it move around. Sear the sides for about half a minute on each side.
Step 4: Now, place the steak on a rack in the preheated oven. For a ‘normal’ thickness steak, bake it for about 8 minutes for medium, or about 6 minutes for rare. Pro tip: place something under the steak to catch the juices.
Alternative: set the oven to 60°C and cook the steak for an hour. Since you’re heating it very gently, the meat will be super tender!
Step 5: Time up? Let it rest again and follow the usual routine. Frying steak in olive oil in the oven? You’ve got it!
Frying Steak in Olive Oil, Let’s Go!
Frying steak in olive oil: you now know how to do it in a healthy and great way. Are you sure you’re using the best olive oil for this? It’s always good to check! Want to discover more olive oil recipes? That’s possible too. Enjoy your meal!
