High-heat cooking for steak requires careful oil selection to prevent charring. Oils with low smoke points can impart a bitter taste when overheated. High-smoke-point oils are refined to sustain high temperatures, preserving flavor and preventing harmful byproducts. Saturated fats handle heat best due to their stable structure. Monounsaturated oils are relatively stable while polyunsaturated fats are unsuitable for high temperatures. Oils like avocado oil, with a smoke point of 520 degrees Fahrenheit, are ideal for achieving a perfect sear without unwanted flavors.
A golden-brown sear on a sizzling steak looks as good as it tastes, and you will need to heat your trusty pan to about 400-450 degrees Fahrenheit to form a savory crust.
Use a high-smoke-point oil of your choice. High-smoke-point oils withstand heat well because they are industrially refined to eliminate unstable compounds, producing a neutrally flavored oil that won't interfere with the steak's taste.
Saturated fats have densely packed molecules and lack double bonds, which can handle the highest heats. Monounsaturated oils are also relatively stable, but their double bond structure slightly weakens their defenses.
Polyunsaturated fats have many weak bonds and cannot survive a hot skillet, so stick to using those in your dressings or for low-heat applications.
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