0

votes

What should I use to replace canola oil in this excellent pan-seared steak recipe?

Answered on November 18, 2013
Created November 15, 2013 at 9:56 PM

Back in the day, I made some amazing steaks following this Alton Brown recipe:

http://www.foodnetwork.com/recipes/alton-brown/pan-seared-rib-eye-recipe/index.html

I refuse to use canola oil, so I'm wondering what to use in its place. The pan gets extremely hot, and I want to avoid burning the oil and creating smoke.

Avocado oil seems to have a pretty high smoke point, but I'm wondering if this will give the steak an unusual flavor, or if it's not suitable for pan-searing steak in some way.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 18, 2013
at 07:44 PM

Extra light Olive oil. Go with a good brand so you know what you are getting.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 18, 2013
at 07:16 AM

Where humans evolved we didn't have mechanically extracted hybrid-birdseed oils.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 18, 2013
at 04:55 AM

I don't always use oils with significant amounts of PUFAs (or MUFAs + heat), but when I do, the ratio of n-6 to n-3 isn't 31,284 to 0 in favor of omega 6 (at a tablespoon, that's a 1,937 to 0 ratio.) If this is a lean piece of CAFO steak, it's going to be looking stupid heavy on the 6's.

At ~2g per Tbs, that is semi-significant to me. I average ~5g of omega 6 a day and ~2g of n-3 a day for a 2.5:1 ratio. If we throw 2g of n-6 on top, it's a 3.5 to 1 ratio, which is still good, but almost out of this range.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on November 17, 2013
at 05:03 PM

I meant "refined", not "pure". 450F.

https://en.wikipedia.org/wiki/Smoke_point

3fc95bca9e723edfbbb72b172798ab49

(1354)

on November 17, 2013
at 02:53 PM

Well, I avoided making any value judgments on bacon flavored steak because that certainly is an option if one desires. However, my mind's tongue tells me that a salted butter or an earthy olive oil would me more complimentary to a beef steak, and less overpowering.

Coconut oil is an option because it is VERY mild. It would basically leave all the pressure of flavor up to the steak. If you're a master griller it could be very revealing of your meat's flavors.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 17, 2013
at 02:44 PM

Google the fats on freshwater mussels and tilapia. Neither are high in fat or PUFA. Grass-fed ruminant PUFAs (which many think are great in omega-3s) are largely ALA.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 17, 2013
at 02:31 PM

Why eat a steak when a bacon cheeseburger is the flavor you want? :)

Be157308a0438e382b88d9db4c12ab30

on November 17, 2013
at 01:28 PM

There's plenty of fish where humans evolved. Humans always need to be close to a source of water, since we are not camels. Therefore it is likely that the rivers, lakes and oceans where we got our water also had fish and other mollusks. I don't see a starving human passing up on some easily harvestable oysters, clams, or shrimp that could literally be plucked right out of the water. Example of such an archeological finding: http://www.nsf.gov/discoveries/disc_images.jsp?cntn_id=110395&org=SBE

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 17, 2013
at 01:03 PM

It's more likely that humans evolved consuming good amounts of ALA and simply converted it to DHA/EPA as needed. DHA/EPA sources are few and far between in nature, particularly the tropics where humans evolution was rooted.

Be157308a0438e382b88d9db4c12ab30

on November 17, 2013
at 04:47 AM

^ this, I totally agree.

Be157308a0438e382b88d9db4c12ab30

on November 17, 2013
at 04:41 AM

How is this a bad thing? Bacon wrapped steak is pretty awesome, havent you seen those filet mignon steaks wrapped in bacon that they sell for like 15 bucks a pound? Quite delicious. Frying the steak in lard would taste pretty much the same. Besides, i would much rather eat steak that tastes like bacon than steak that tastes like coconut, in my humble opinion.

A7b6c0fc47c8a39a50d5399d74f2c521

on November 17, 2013
at 03:59 AM

This is a decent substitute. I can't figure out how to reply to @Matt 11 -- the 1.5g more PUFA is a big deal because these fats easily oxidize into trans fat at high temperatures like cooking steak. ALA is of negligible benefit because it is very inefficiently used by the body compared to DHA and EPA in marine life.

Also @paleot you're looking at the nutrition data for an entire cup of oil. There is only 1.5g in a tablespoon which is already more than you need to sear a steak.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 16, 2013
at 04:43 PM

Coconut oil doesn't have a high smoke point either. Shorter chain, saturated fats smoke long before long-chain PUFAs even.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 16, 2013
at 04:40 PM

Oh, the smoke points! But yeah, a mixture of butter/olive oil is what I use for searing, browning, sauteeing, frying… incredibly versatile, healthy and delicious.

3fc95bca9e723edfbbb72b172798ab49

(1354)

on November 16, 2013
at 04:28 PM

Culinary reasons. Lard has a rather distinctive flavor and will end up making your steak taste like bacon.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 16, 2013
at 01:50 AM

Not really. 1.5 gram more PUFA per serving (then again, I know you don't believe in normal serving sizes), of which 0.5 grams is omega-3. ALA is good for you too. :)

Be157308a0438e382b88d9db4c12ab30

on November 16, 2013
at 01:03 AM

False, regular canola is 26% PUFA, high oleic safflower is only 14% PUFA. Big difference.

Be157308a0438e382b88d9db4c12ab30

on November 16, 2013
at 12:59 AM

I'm surprised no one has mentioned lard/bacon grease.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 15, 2013
at 11:30 PM

Canola is better, same ratio, but with ALA.

Be157308a0438e382b88d9db4c12ab30

on November 15, 2013
at 11:13 PM

I forgot to mention you can get it for cheap at WF, their 365 brand high-oleic safflower oil is pretty good.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 11:13 PM

Not this.

Total Omega-3: --

Total Omega-6: 31,284 ಠ_ಠ

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 11:02 PM

Or 50-50 olive oil / butter ghee with some water and soy sauce.. haha. That's my blend.

Medium avatar

(1097)

on November 15, 2013
at 10:54 PM

Or ghee instead of butter! Which is, y'know... just clarified butter. But the Indian term makes it sound fancier.

  • 43873f3cea4f22f91653b0f5ec7ab9d9

    asked by

    (401)
  • Views
    4.2K
  • Last Activity
    1559D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

0
13f174d097c9293ed7d079dba783217c

on November 18, 2013
at 08:13 PM

the safest possible - coconut oil. SUPER high smoke point and is fully saturated so you won't get any oxidation issues. you should NEVER cook in anything that's not saturated, any monounsaturated or PUFA's are going to oxidize very easily and quickly when exposed to heat,light, and oxygen. Plus coconut oil makes everything taste better.. and if for some reason you don't like the taste, just get expeller pressed from tropical traditions which has no flavor... not as good nutrients but still a great substitute for PUFA oil

0
89985542ffc00c296552951369fe809a

on November 18, 2013
at 04:41 AM

Coconut Oil or Macadamia Nut Oil!

0
A048b66e08306d405986b6c04bf5e8e4

on November 17, 2013
at 11:34 PM

Grassfed tallow or coconut oil

0
A7b6c0fc47c8a39a50d5399d74f2c521

on November 17, 2013
at 04:03 AM

I recommend refined palm oil since it has a much higher smoke point (~425F) than butter and coconut oil (~350F) especially since you said you don't want the steak smoking although I think a little smoke is unavoidable if you want a really good sear. Palm oil also has a better fatty acid profile than the high-oleic safflower oil suggested with more SFA and less MUFA/PUFA. You can buy sustainably harvested palm oil; don't fall for the propaganda that all palm oil is causing rainforest deforestation.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on November 16, 2013
at 01:20 AM

I vote pure coconut oil. No sense mixing two oils, since the one with the lowest smoke point will do the damage. or tallow if you have it.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 16, 2013
at 04:43 PM

Coconut oil doesn't have a high smoke point either. Shorter chain, saturated fats smoke long before long-chain PUFAs even.

0
Be157308a0438e382b88d9db4c12ab30

on November 15, 2013
at 11:13 PM

High-oleic expeller-pressed safflower oil. Super high smoke point, won't burn, neutral taste, low in PUFA, high in monounsaturated oleic acid, same fatty acid profile as olive oil (see here: http://nutritiondata.self.com/facts/fats-and-oils/574/2). Perfect substitute for crappy canola.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 11:13 PM

Not this.

Total Omega-3: --

Total Omega-6: 31,284 ಠ_ಠ

A7b6c0fc47c8a39a50d5399d74f2c521

on November 17, 2013
at 03:59 AM

This is a decent substitute. I can't figure out how to reply to @Matt 11 -- the 1.5g more PUFA is a big deal because these fats easily oxidize into trans fat at high temperatures like cooking steak. ALA is of negligible benefit because it is very inefficiently used by the body compared to DHA and EPA in marine life.

Also @paleot you're looking at the nutrition data for an entire cup of oil. There is only 1.5g in a tablespoon which is already more than you need to sear a steak.

Be157308a0438e382b88d9db4c12ab30

on November 15, 2013
at 11:13 PM

I forgot to mention you can get it for cheap at WF, their 365 brand high-oleic safflower oil is pretty good.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 15, 2013
at 11:30 PM

Canola is better, same ratio, but with ALA.

0
Medium avatar

(238)

on November 15, 2013
at 10:48 PM

50-50 coconut oil, grassfed butter

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 11:02 PM

Or 50-50 olive oil / butter ghee with some water and soy sauce.. haha. That's my blend.

Medium avatar

(1097)

on November 15, 2013
at 10:54 PM

Or ghee instead of butter! Which is, y'know... just clarified butter. But the Indian term makes it sound fancier.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 16, 2013
at 04:40 PM

Oh, the smoke points! But yeah, a mixture of butter/olive oil is what I use for searing, browning, sauteeing, frying… incredibly versatile, healthy and delicious.

Be157308a0438e382b88d9db4c12ab30

on November 16, 2013
at 12:59 AM

I'm surprised no one has mentioned lard/bacon grease.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!