An excerpt from the excellent book “Tender Grassfed Meat” by Stanley A. Fishman
“When I use the word Sauté in a recipe, I mean cooking with some fat in a cast iron frying pan over medium heat.
1. The night before you plan to cook the steak, coat all sides with unfiltered organic extra virgin olive oil. (Remember it should be unfiltered.) Depending on the size of the steaks, 2 to 4 tablespoons should be enough. Place in a glass bowl. Let sit for 1 hour, cover, and refrigerate overnight.
2. At least 1 hour before you plan to cook the steak, remove the steak from the refrigerator so it can come to room temperature. Room temperature means that the steak is cool to the touch, not cold. (Cooking a cold steak will result in tough meat.)
3. Heat 2 tablespoons pastured butter in a cast iron frying pan over medium heat. That’s right, the heat never goes above medium.
4. When the butter is hot, bubbly, and slightly smoking, quickly sprinkle the salt lightly over both sides of the steak, then put the steak in the pan.
5. Cook for 3 to 5 minutes, (depending on how rare you want it.) Then turn it over and cook for another 3 to 5 minutes.
That’s all there is to it. You should have a nicely browned, juicy, tender steak that is just bursting with flavour, and a joy to eat.
The cooking time is based on a 1 inch steak, and should produce a steak that is medium rare at 4 minutes to a side, and rare at 3 minutes to a side. If you want it really rare 2 minutes to a side may be enough. If you want it more medium and pink, 5 minutes to a side should do the trick.
A thinner steak will take less time, a thicker steak will take more time. All burners are unique in the exact amount of heat they generate, so pay attention to what happens with your stove and your pan. Don’t hesitate to adjust the times to conform with the heat generated by your burner.”
(used with Mr. Fishman’s permission)