When I started eating meat after 10 years of being a vegetarian I had absolutely no idea how to cook a steak. Naturally, being the scientist that I am, I conducted some thorough research on how to cook a restaurant quality steak.
One of my idols is the multi-talented entrepreneur Timothy Ferriss. Tim’s book the 4-hour Chef has instructions on how to cook a perfect steak, which he refers to as ‘Sexy-Time Steak’ due to the boost in testosterone provided by the cholesterol in the saturated fat from the steak. While Tim’s method does result in a very tender, melt in your mouth steak, the protocol is a bit too involved and time consuming for me, especially on a weeknight. So I have streamlined his protocol and have found that you can still produce a restaurant quality steak with less than 10 minutes of preparation time.
I like to use grass fed beef eye fillet. Aldi sells this for $13.26 for two steaks. Usually one is slightly larger than the other, which is perfect for the boyfriend and myself. Here is the process step by step.
Step 1. The morning before you plan to cook steak for dinner heavily salt one side of each of the steaks using sea salt. Leave the steaks uncovered in the fridge with the salted side up all day (about 30 seconds). This tenderizes the steak.
Step 2. That night, preheat the oven to 150°C. Rinse the salt off the steaks and pat them completely dry with paper towels. I do this on a chopping board. This step is important to ensure a perfect sear. You need to remove as much moisture as possible (about 2 minutes).
Step 3. Rub both sides of the steaks with a garlic clove cut in half and season with salt and pepper. Heat enough olive oil in a non-stick fry pan to cover the pan while doing this (about 2 minutes).
Step 4. Using tongs, brown the steaks on both sides (about 2 minutes each side). I also like to thinly slice the remaining half of the garlic clove used to rub the steaks and throw this into the fry pan.
Step 5. Use the tongs to transfer the steaks into a baking tray. If you have some fresh rosemary, place a sprig under each steak. If not, sprinkle some dried rosemary on top of the steaks. Pour the oil and juices from the fry pan over the steaks (about 1 minute). Cook the steaks in the oven at 150°C for 20 minutes. This will produce well-done steak. Prepare a salad while the steaks are cooking and serve immediately.
Now bear in mind that I like my steak well done with absolutely no signs of pink meat. I am still getting used to the concept of eating flesh so I cannot stand any redness or blood. You may want to reduce the temperature of the oven or the cooking time to produce your desired steak. Experiment with this protocol.