While cooking in general can be tricky, cooking steak can be even more so. Along with knowing the right techniques and temperatures, you also need to know which ingredients will bring out the best in your steak. More specifically, choosing the right oil is an extremely important step. So which oil is the best choice when cooking steak?
Steak should be cooked using refined avocado oil, extra virgin olive oil, grapeseed oil, peanut oil, coconut oil, or canola oil. All of these oils have a high smoke point. It is vital to select an oil with a high smoke point when cooking steak to ensure the correct taste and texture of the finished product.
Choosing the Oil
While cooking a steak you should consider the impact that the oil will have on the overall taste of the final product. There are two important factors here – the smoke point of the oil, and the flavor that the oil will impart on the meat.
What Is the Smoke Point of the Oil? Why Is It Important?
The smoke point of the oil is the temperature at which the oil or fat starts burning and turns into smoke. When the oil is exposed to high heat long enough, its internal components start to break down, creating smoke. This smoke will adversely impact the taste, smell, and even the nutritional value of what is being cooked.
When cooking dishes that require techniques such as sautéing, deep-frying, or searing, an oil with a high smoke point is recommended. Cooking steak usually involves searing the meat at a very high temperature. Therefore, using an oil with a high smoke point is vital.
6 Oils to Consider when Cooking Steak
1. Refined Avocado Oil
Refined avocado oil is the first and the best choice for cooking steak. Avocado oil has a high smoke point at around 520 degrees Fahrenheit (270 degrees Celsius). As a result, it works for any kind of steak recipe, even high temperature searing.
Avocado oils come in both refined and unrefined varieties. The only difference is that the unrefined avocado oil has a stronger avocado flavor whereas the refined variant has a neutral taste. Hence, the preferable option is to go with refined avocado oil as it would not change the taste profile of your steak.
A bonus point of avocado oil is that it is the only oil option with a high smoking point which has the added nutritional benefit of containing Omega 3 fatty acids. The downside is that refined avocado oil can be cost prohibitive and hard to get hold of it.
2. Extra Virgin Olive Oil
Next on the list is the GOAT, extra virgin olive oil. Extra virgin olive is the least processed oil on the list. As a bonus, it has a mild herb flavor that can impart onto your steak for added depth.
Extra virgin olive oil has a lower smoke point than avocado oil, somewhere between 374 – 405 degrees Fahrenheit (190 – 207 degrees Celsius). Because of this reason, it is a preferred oil if you like your steak in the rare to medium-rare range. Rare and medium-rare steaks are seared or grilled for one and two minutes on both sides. It is highly unlikely that the olive oil will get hot enough to reach its smoke point.
As extra virgin olive oil is not heavily processed, it does not lose its vital nutrients. So if you want additional health benefits of the oil while cooking your steak, go for extra virgin olive oil. Extra virgin oil is readily available everywhere.
3. Grapeseed Oil
Grapeseed oil is extracted from the discarded seeds of grapes. It is a byproduct of winemaking. Grapeseed oil has a relatively high smoke point at 421 degrees Fahrenheit (216 degrees Celsius) and is a great choice for cooking medium to medium-well steaks.
While grapeseed oil has a slightly bitter taste on its own, it will produce an overall neutral flavor when cooked. Grapeseed oil is healthier than most refined oil options due to its high level of antioxidants and poly-unsaturated fats, which increases its nutritional value.
Grapeseed oil is commonly available in areas that are near vineyards, so you may find it tough to get your hands on it. It can also be slightly expensive when compared to other oil options.
4. Peanut Oil
We get peanut oil from peanut seeds. Refined peanut oil has a higher smoke point between 441 – 445 degrees Fahrenheit (227–229 degrees Celsius) than unrefined peanut oil, and should be used according to the type of steak you are going to cook. Peanut oil is appropriate when you’re going for a nice medium to medium-rare steak.
Peanut oil has a sweet and nutty taste and can provide a subtle twist on the flavor of your steak. Peanut oil’s health benefits include vitamin E and tons of antioxidants. Peanut oil is somewhat expensive, but the experience in terms of taste and health benefits it imparts is worth giving it a shot.
5. Coconut Oil
Coconut oil will add a wildly nutty flavor to your steak if you want to step outside of the traditional steak flavor profile.
Coconut oil is a fat-rich oil and has a relatively lower smoke point between 350 degrees (177 degrees Celsius) Fahrenheit for unrefined coconut oil, and around 400 degrees Fahrenheit (204 degrees Celsius) for refined coconut oil. It will easily work for your high-temperature dishes. You can cook medium, medium-well, and well-done steaks using coconut oil. It will give that steak of yours a nice crust while not charring it completely.
Nutritionally speaking, it is rich in saturated fats and you should definitely consider including it in your diet.
6. Canola Oil
Last on the list is canola oil. Canola oil is derived from the seeds of the canola plant and also has a high smoke point – 400 degrees Fahrenheit (204 degrees Celsius). It is best used to cook medium to well-done types of steak.
Canola oil has the major advantage of having a neutral flavor. So if you do not want your steak flavored by the oil, canola oil could be a good choice. Because canola oil is a highly processed oil, it has the nutritional disadvantage of lacking any vital nutrients. Along with this, it is high in omega-6 fatty acids, which makes it an overall unhealthy choice.
Final Words
We hope this information helps you decide the best oil to utilize when you’re cooking steak. Make sure to keep smoke point in mind when selecting your cooking oil, no matter what you are preparing. Keep your kitchen Hot and Salty!
