As a home improvement expert who also has a passion for cooking, I’m often asked how to cook the perfect steak. Pan frying in olive oil is one of my favorite methods because it yields a steak that’s crusty and flavorful on the outside yet juicy and tender inside.
In this comprehensive guide, I’ll share my techniques for cooking flawless pan fried steak every time using olive oil. I’ll provide plenty of tips, step-by-step instructions, and even some of my favorite seasoning recipes so you can become a pro at cooking mouthwatering steak worth of the best steakhouses.
Why Olive Oil is Great for Pan Frying Steak
Olive oil offers several key advantages when pan frying steak:
1. High smoke point
Extra virgin olive oil has a high smoke point of about 405°F [1]. This makes it perfect for searing steak over high heat to develop that delicious, crispy brown exterior while keeping the inside nice and juicy.
According to the North American Olive Oil Association [2], EVOO’s high smoke point is directly related to its high concentration of healthy monounsaturated fats that are more stable at high temperatures compared to polyunsaturated fats.
2. Adds depth of flavor
The rich, fruity taste of extra virgin olive oil enhances the flavor of steak beautifully. It simply tastes better than cooking with more neutral oils that don’t impart as much flavor.
3. Promotes healthier cooking
Olive oil is a heart-healthy unsaturated fat that, when used in moderation, can be enjoyed as part of a balanced diet. The Mayo Clinic [3] states that olive oil contains powerful antioxidants and anti-inflammatory compounds that can offer protective benefits for your health compared to less healthy saturated fats.
One 2015 study [4] found that using olive oil for cooking can help lower your risk of cardiovascular disease mortality by up to 44% compared to not using olive oil.
4. Prevents sticking
The oil prevents the steak from sticking to the skillet as it cooks, allowing for easy release when you flip the steak. This also creates those desirable sear marks.
Grades of Olive Oil and Their Uses
There are several different grades of olive oil to choose from. The grade indicates the quality and flavor intensity:
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Extra virgin – Highest quality from the first cold pressing of olives. Fruity, robust flavor that’s excellent for cooking and drizzling. Smoke point around 405°F.
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Virgin – From the second pressing. Slightly less flavor than extra virgin but still has good taste. Smoke point of 420°F.
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Refined – Made from later pressings and processed to remove imperfections in flavor. More neutral taste. Highest smoke point at 465-470°F.
For pan frying steak, I recommend using a good quality extra virgin olive oil to get the most flavor enhancement. Make sure to choose a fresh, authentic EVOO, as the smoke point can decrease as the oil ages and oxidizes over time [5].
Step-by-Step Guide to Pan Frying Steak in Olive Oil
Follow these simple steps for perfect pan fried steak every time:
1. Take the steak out of the fridge and pat dry
I recommend taking the steak out of the fridge about 20-30 minutes before cooking. This allows it to come closer to room temperature so it will cook more evenly.
Right before cooking, pat the steak very dry with paper towels. You want it bone dry. This helps prevent splattering when the steak hits the hot oil.
Pro tip: Have your exhaust fan on high to help combat smoke!
2. Heat the olive oil in a heavy skillet
I prefer using a cast iron skillet or heavy stainless steel pan for even heating. Add just enough oil to coat the bottom of the skillet – I find 2-3 tbsp is usually plenty.
Heat the oil over medium-high heat until it starts to slightly shimmer and become more fluid. Use an instant-read thermometer to gauge when it’s ready – you want it around 350-375°F.
3. Gently lay the steak in the hot oil away from you
Once the oil is hot, carefully lay the steak down in the center of the pan away from yourself to avoid splatters. I find tongs helpful for this.
Let it cook untouched for about 2-3 minutes. You want a nice brown crust to form before attempting to move or flip it.
4. Flip the steak and cook the other side
After several minutes once the crust has developed, gently flip the steak over. For a 1-inch thick steak, cook for another 2-3 minutes on the second side.
Use your instant-read thermometer to check for your desired degree of doneness. Remember the steak will continue cooking a bit more once removed from the heat.
5. Transfer the steak to a plate and let rest
Once cooked, transfer the steak to a clean plate to rest for at least 5 minutes, tented loosely with foil.
This resting time allows the juices to redistribute so they don‘t all run out when you slice into it.
6. Slice and serve!
After resting, slice or chop the steak against the grain. I love serving it with a drizzle of the pan sauce for extra flavor.
How Long to Cook Different Cuts and Thicknesses of Steak
The exact cooking time will vary based on the cut and thickness of the steak:
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Filet mignon – Leaner cut so cooks quickly. 1-inch thick takes about 6-8 minutes total (3-4 minutes per side).
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Ribeye – Well-marbled so needs a little more time. 1-inch cut takes about 8-10 minutes total.
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Strip steak – Also lean so 6-8 minutes for a 1-inch steak is good.
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Flank steak – Very thin so cooks fast – just 2-3 minutes per side.
For a 1.5-inch thick steak, add about 1-2 extra minutes per side. Always use an instant-read thermometer to check for doneness instead of relying solely on time.
Doneness Temperatures for Steak
- Rare: 120-125°F (center is bright red, cool)
- Medium rare: 130-135°F (center is warm red)
- Medium: 140-145°F (center is pink, hot)
- Medium well: 150-155°F (center is slightly pink)
- Well done: 160°F+ (center is gray-brown throughout)
I enjoy the tender texture of medium rare steak, but cook your steak to your desired doneness!
Olive Oil vs. Butter – Which is Better for Pan Frying Steak?
While olive oil is excellent for pan frying steak, you can also use good ol’ butter. Here’s how they compare:
Olive oil
- Higher smoke point of around 405°F makes it better for high heat searing
- Adds flavor but doesn’t overpower the steak’s natural flavors
- Heart-healthy fat that remains stable at high temps
Butter
- Provides rich, beefy, savory flavor that enhances the steak’s taste
- Lower smoke point so can potentially burn or become bitter if oil overheats
- Contains dairy so unsuitable for vegan/dairy-free diets
Both olive oil and butter can yield delicious steak. Clarified butter has a higher smoke point than regular butter, so is a better option if going the butter route. When using butter, I recommend adding it once you flip the steak and basting it with the foaming butter as it cooks.
Other Oils That Work Well for Pan Frying Steak
While olive oil is my top pick, other oils you can use for pan frying steak include:
- Avocado oil (smoke point ~500°F)
- Grapeseed oil (smoke point ~420°F)
- Peanut oil (smoke point ~450°F)
- Safflower oil (smoke point ~510°F)
- Sunflower oil (smoke point ~440°F)
- Vegetable/canola oil (smoke point ~400°F)
I’d go with avocado oil if you want a neutral-flavored oil with a very high smoke point. Again, monitor the oil temperature closely and don’t let it overheat past its smoke point.
Common Mistakes to Avoid When Pan Frying Steak
It’s easy to mess up pan fried steak if you aren’t careful. Avoid these common pitfalls:
- Not drying the steak properly – Leads to oil splatter burns
- Heating oil past its smoke point – Causes bitterness and toxicity
- Using too high heat – Can burn exterior before interior cooks through
- Flipping steak too often – Prevents a nice crust from forming
- Not letting steak rest before slicing – Causes juices to leak out onto the plate
- Cutting against the grain – Makes steak tough and chewy
Pan frying takes a little practice, but following the instructions here will set you up for success!
Tips for the Best Pan Fried Steak
- Use a heavy pan like cast iron or stainless steel for even heating
- Make sure oil is hot enough before adding steak – around 350-375°F
- Flip only once during cooking for an evenly browned crust
- Use a meat thermometer to monitor doneness and avoid overcooking
- Sprinkle with coarse sea salt and black pepper just before serving
- Try adding fresh herbs like rosemary, thyme, and garlic to the oil for flavor
- Let steak rest at least 5 full minutes before slicing to retain juices
Sample Steak Marinade Recipes
Marinating steak for 30 mins – 2 hours before cooking can seriously amp up the flavor. Try these easy olive oil marinades:
Mediterranean Marinade
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1/4 teaspoon sea salt
Chimichurri Marinade
- 1/2 cup extra virgin olive oil
- 1/4 cup chopped fresh parsley
- 3 tablespoons red wine vinegar
- 4 cloves garlic, finely minced
- 1 tablespoon fresh oregano, chopped
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon sea salt
FAQs About Cooking Steak in Olive Oil
Got questions? Here are answers to some common steak cooking queries:
What cut of steak is best for pan frying?
Tender cuts like strip, ribeye, or filet mignon work best. Their texture holds up well to high heat. Avoid tougher cuts like chuck steak.
What oil temperature is best for pan frying steak?
Heat oil to around 350-375°F. Use an oil thermometer to accurately gauge temperature.
Does pan frying steak make it less healthy?
There are more healthy cooking methods, but pan frying in olive oil is still reasonably healthy in moderation. Focus on lean cuts.
Is marinating steak necessary?
Not necessary but recommended! Marinating adds tons of flavor. Avoid more than 2 hours or texture can become mushy.
What’s the difference between pan frying and pan searing?
Pan frying uses a bit more oil to shallow fry the steak. Pan searing uses less oil to quickly brown steak. Both yield delicious results!
The Takeaway
Pan frying steak in olive oil gives you a juicy interior with a flavorful, crusty exterior hard to match with other cooking methods. Following this complete guide, you now have all the information you need to cook steakhouse-quality pan fried steak using simple ingredients and techniques right from your home kitchen.
Olive oil is my top choice for pan frying thanks to its high smoke point, delicious flavor that enhances steak, and heart-healthy properties. Start cooking tonight and impress your family and friends with your amazing pan frying abilities. Just be prepared for them to start asking for your special “recipe” after they take the first juicy, savory bite!
