How to Cook Perfect Pan-Seared Steak

Basics - Quality Protein

May 5

Serves: 1–2 · Prep: 5 min · Cook: 6–10 min

Storage: Best enjoyed fresh.

Remove steak* from the fridge 15–20 minutes before cooking.
Pat dry and season generously on both sides with sea salt and black pepper.
Heat a pan over medium-high heat and lightly coat with avocado oil spray or 1 Tbsp avocado oil, olive oil, or butter.
Add steak to the pan and cook 3–5 minutes without moving.
Flip and cook another 2–4 minutes for medium-rare to medium.
Remove from heat and let rest 5 minutes before slicing.

Counts as: Quality Protein

Portions: Women 4–6 oz · Men 6–8 oz

Portions may adjust based on hunger, activity level, and individual goals.

Letting steak rest before slicing keeps it juicy and tender.
*Eat Shed Glow® encourages leaner cuts of steak, these work very well in a pan: sirloin, flank steak, top round, flat iron.
Leaner steaks cook quickly and should not be overcooked to avoid toughness.
This method also works well for richer cuts such as ribeye or New York strip if preferred.