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Pan-Seared Beef Steak with Salt and Black Pepper

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Nutrition Facts

Per 230g serving

% Daily Value based on a 2000 kcal diet

Calories 610 kcal

31% DV

Total Fat 41.0g

63% DV

Monounsaturated Fat20.1g

Polyunsaturated Fat1.6g

Saturated Fat15.5g

Trans Fat1.8g

Total Carbohydrate 1.0g

0% DV

Starch1.0g

Protein 58.0g

100% DV

Animal Protein58.0g

About

A large cooked beef steak with a browned crust, likely seasoned simply with salt and black pepper and seared in a small amount of oil. High in protein and fat, with negligible carbohydrates.

Ingredients

Vitamins & Minerals

Vitamins

Nutrient	Amount	DV%
Choline	210.0mg	38%
Vitamin B1	0.1mg	10%
Vitamin B12	5.8mcg	242%
Vitamin B2	0.5mg	35%
Vitamin B3	13.8mg	86%
Vitamin B5	1.5mg	30%
Vitamin B6	1.2mg	71%
Vitamin B7	9.0mcg	30%
Vitamin B9	20.0mcg	5%
Vitamin D	0.5mcg	3%
Vitamin E	0.7mg	5%
Vitamin K	3.0mcg	3%

Minerals

Nutrient	Amount	DV%
Calcium	28.0mg	3%
Copper	180.0mcg	20%
Iron	5.8mg	32%
Magnesium	52.0mg	12%
Phosphorus	500.0mg	71%
Potassium	760.0mg	16%
Selenium	62.0mcg	113%
Sodium	860.0mg	37%
Zinc	11.5mg	105%

Pan-Seared Beef Steak with Salt and Black Pepper

Headnote

This is the essential steak, stripped to its discipline: a properly seasoned cut, a hard sear, and a clean finish. Its value lies in restraint, where heat, timing, and rest create a crust that is deeply savory and a centre that remains tender and juicy. Nothing is hidden; the quality of the beef and the control of the pan define the result.

Recipe essentials

Dish category: Main course

Cuisine or origin: Classic Western

Course type: Dinner

Yield: 1 serving

Serving size: 230 g

Prep time: 10 minutes

Cook time: 8 minutes

Total time: 18 minutes

Difficulty: Moderate

Equipment

Heavy frying pan or skillet, 24 cm

Tongs

Small tray or plate for resting

Paper towels

Ingredients

Beef steak, 230 g

Salt, 4 g

Black pepper, 1 g

Oil, 12 g

Method

1. Remove the beef steak from the refrigerator and pat it completely dry with paper towels. Dry surface is essential for an even, dark crust.

2. Season the steak evenly on both sides with the salt and black pepper, pressing the seasoning lightly into the meat.

3. Place the skillet over high heat and add the oil. Heat for 1 to 2 minutes until the oil shimmers and moves freely across the pan.

4. Lay the steak into the pan away from you. It should sizzle immediately and firmly. Do not move it for 3 to 4 minutes, until a deep brown crust forms.

5. Turn the steak with tongs and sear the second side for 3 to 4 minutes for medium-rare, or 4 to 5 minutes for medium, until the surface is evenly browned and the meat feels springy but still yielding when pressed.

6. Transfer the steak to a plate and rest for 4 minutes. The juices should settle back into the meat, and the centre should remain moist when sliced.

7. Slice only if required for serving, cutting against the grain with a clean, decisive motion.

Plating and serving

Serve the steak whole on a warm plate, or sliced in a single neat line. The crust should remain intact, the surface glossy with its own juices, and the presentation should be spare and composed.

Professional notes

A dry surface and a properly heated pan are non-negotiable; both determine the crust. Do not overcrowd or disturb the steak while searing. Resting is brief but essential, preserving tenderness without cooling the meat excessively.

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