Cast iron steak recipe

A well-seasoned cast iron skillet provides an excellent surface for cooking steak, ensuring a deliciously crispy sear and juicy interior. Here's a simple recipe with nutritional values to get that perfect steak.


  • 1 steak (8 oz/227 grams) – Ribeye, sirloin, or filet mignon are popular choices.
  • 2 tsp olive oil
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 2 garlic cloves, crushed (optional)
  • 2 tbsp unsalted butter (optional)
  • Fresh rosemary or thyme sprigs (optional)


  1. Preparation: Remove the steak from the refrigerator at least 30 minutes before cooking to bring it to room temperature. This ensures even cooking.
  2. Season: Drizzle olive oil on both sides of the steak. Season generously with salt and freshly ground black pepper.
  3. Heat the Skillet: Place the cast iron skillet over high heat and let it become very hot. You should see a light smoke emanating from the skillet.
  4. Cook the Steak: Place the steak in the skillet. Cook without moving for about 2-3 minutes until a browned crust forms. Flip the steak and cook for an additional 2-3 minutes for medium-rare (or adjust based on desired doneness).
  5. Optional – Flavor Boost: Add butter, crushed garlic cloves, and herbs (rosemary or thyme) during the last minute of cooking. Continuously spoon the melted butter over the steak for added flavor.
  6. Rest: Remove the steak from the skillet and let it rest on a cutting board for 5-7 minutes. This allows the juices to redistribute.
  7. Serve: Slice against the grain and serve immediately.

Nutritional Values (approximate, for 8 oz/227 grams Ribeye Steak without butter):

  • Calories: 640 kcal
  • Protein: 46 g
  • Total Fat: 48 g
    • Saturated Fat: 20 g
    • Monounsaturated Fat: 21 g
    • Polyunsaturated Fat: 2 g
    • Trans Fat: 0 g
    • Cholesterol: 145 mg
  • Carbohydrates: 0 g
  • Dietary Fiber: 0 g
  • Sugars: 0 g
  • Sodium: Varies based on salt amount. Roughly 600-800 mg if 1/2 tsp salt is used.


  • Nutritional values can vary significantly based on the cut of steak, its fat content, and specific preparation methods.
  • Adding butter, herbs, and garlic will change the nutritional profile. Butter, in particular, will add calories and fat.
  • For the most accurate nutritional values, consider using a nutrition calculator or software with the exact weight and brand of ingredients you're using.

Enjoy your perfectly seared cast iron steak!

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