Seared Steak
2 serving of seared steak contains 492 Calories. The macronutrient breakdown is 0.1% carbs, 61% fat, and 39% protein. This is a good source of protein (84% of your Daily Value), vitamin b6 (118% of your Daily Value), and vitamin b12 (173% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 2 minutes
- Cook Time
- 8 minutes
Ingredients
Porterhouse steak Beef, short loin, separable lean and fat, trimmed to 1/8" fat, select, raw
8 oz or 227g
Directions
- Remove the steak from the refrigerator and let it come to room temperature, about 30 to 45 minutes.
- Season the steak on both sides with the salt and pepper. Rub both sides with the olive oil and set aside.
- Heat a medium heavy-bottomed frying pan (not nonstick!) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
- Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 140-145 degrees F.
- Transfer the steak to a cutting board and let it rest for at least 5 minutes before serving.
Nutrition Facts
For 2 serving of seared steak (232g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 492 | |
| Fats | 32g | 41% |
| Saturated fats | 13g | 66% |
| Trans fats | 2g | |
| Cholesterol | 136mg | 45% |
| Sodium | 1258mg | 55% |
| Carbs | 0.2g | 0.1% |
| Net carbs | 0.1g | |
| Fiber | 0.1g | 0.2% |
| Sugar | 0g | |
| Protein | 47g | |
| Calcium | 45mg | 4% |
| Iron | 5mg | 61% |
| Potassium | 537mg | 11% |
| Vitamin D | 0.2μg | 2% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 126mg | 23% |
| Copper | 0.1mg | 15% |
| Fluoride | 0.2μg | |
| Folate (B9) | 7μg | 2% |
| Lycopene | 0μg | |
| Magnesium | 23mg | 6% |
| Manganese | 0mg | 1% |
| Niacin | 11mg | 69% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 406mg | 58% |
| Retinol | 9μg | |
| Riboflavin (B2) | 0.5mg | 36% |
| Selenium | 44μg | 79% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 10% |
| Vitamin A IU | 35IU | |
| Vitamin A | 9μg | 1% |
| Vitamin B12 | 4μg | 173% |
| Vitamin B6 | 2mg | 118% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 9IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.2μg | |
| Vitamin E | 1mg | 5% |
| Vitamin K | 5μg | 4% |
| Zinc | 7mg | 64% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 13g | 66% |
| Monounsaturated fats | 16g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 2g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 0.5g | |
| Glutamic acid | 8g | |
| Glycine | 2g | |
| Histidine | 2g | |
| Hydroxyproline | 0.3g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 5g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 2g | |
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