Cast-Iron Steak



This is my first Cast Iron recipe. Cast iron pan are quite unique in cooking in that you don’t really clean them with soap, which would destroy the baked in seasoning. The more you use the pan, the more the seasoning gets imprinted into the pan and the pan gets better at non-stick cooking. Also the pan itself is a good source of iron, which I am deficient in. If you do have problems with iron avoid cooking in iron pans naturally. 😉 I remember back when I was getting remicade treatments for my Chrohns (probably 6 or more years ago), one of the  patients there had to have iron removed from their blood. That patient probably shouldn’t cook with iron cookware.

Since I didn’t want to overwhelm the iron flavor, the seasoning is much simpler than I usually do for a steak rub. Feel free to adjust the amounts of seasoning to taste, since I tend to just sprinkle everything and not measure. Its more exciting. Also be sure to ventilate the area heavily do to he amount of smoke this creates.


  • 10-12″ cast iron pan
  • tongs
  • heat gloves
  • handle mitt
  • braising brush
  • measuring cup for melting coconut oil
  • mixing bowl
  • aluminum foil wrapped baking pan


  • 1-3 1″ thick ribeyes
  • 2-3 tbsp coconut oil
  • 1 tsp smoked paprika
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic
  • 1/2 mace or cayenne


  1. Heat oven to 500*F.
  2. Place iron pan in oven and bake for 10 minutes.
  3. Melt coconut oil in microwave for 30 seconds.
  4. Add all spices to mixing bowl.
  5. Add melted oil to bowl and mix evenly.
  6. Braise on wet rub on steaks on both side. The oil will cool and form a crust. This is just a property of coconut oil.
  7. Heat up a stove top burner to red hot.
  8. Remove hot iron pan and place on hot stove top. Use the gloves for this and watch out for steam and smoke when opening the oven.
  9. Add one steak at a time, unless you have a large enough pan for 2.
  10. Sear the steak 30-60 seconds a side. You can use the handle mitts for ease of use here.
  11. Repeat for other side
  12. Remove handle mitt with glove and place pan in oven.
  13. Bake for 2-3 minutes depending on thickness of steak.
  14. Flip and bake for another 2-3 minutes in oven.
  15. Remove from oven and place steak on plate to cool.
  16. Repeat steps 7-15 for the other steaks if your using a small pan.
  17. When finished cooking steak, immediately empty hot pan under sink and rinse with cool water. Watch for the steam and when stops steaming add salt.
  18. Scrub pan thoroughly with salt and water.
  19. Place pan on cool burner add a tsp of oil and spread oil evenly on pan to create a shiny surface.
  20. When pan cools down (probably after your done eating) you can store it away.


  1. Heat up oven to 425*
  2. Bake for 4-5 minutes.
  3. Serve

Any suggestions, comments or critiques?

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