Pan-Seared Grass-Fed Steak with Garlic-Roasted Asparagus

Quick Summary

This high-protein dinner takes 25 minutes from prep to plate. It relies on high-quality ingredients and simple heat to deliver a nutrient-dense meal perfect for muscle recovery and steady energy.

The Ingredients

Method

1. 1. Pat the steaks completely dry with a paper towel. Season generously with salt and pepper on both sides.
2. 2. Heat avocado oil in a heavy skillet over medium-high heat. Place steaks in the pan and sear for 4 minutes per side for medium-rare.
3. 3. During the last minute, add butter, garlic, and rosemary. Spoon the melting fat over the steaks repeatedly.
4. 4. Remove steaks to a cutting board to rest for 5 minutes. In the same pan, toss the asparagus, sautéing for 3–5 minutes until tender-crisp.

Nutrition Snapshot

Nutrient	Amount
Calories	450 kcal
Protein	48g
Fat	26g
Carbs	6g

Common Questions

How do I know when the steak is done?

Use a meat thermometer. Pull the steak at 125°F for medium-rare.

Why use avocado oil?

It has a high smoke point, making it ideal for searing at high temperatures without burning.

Can I meal prep this?

Yes, though it is best enjoyed fresh. Store in an airtight container for up to 2 days.