How to Cook a Medium Rare Steak: Guide, Heat & Flavor

What Does Medium Rare Mean (and Why It’s So Popular)

Medium rare steak is cooked to an internal temperature of 130–135°F (54–57°C). The outside is seared with a rich brown crust, while the inside is warm, red, and juicy.

It’s the sweet spot where meat stays tender and flavorful without being raw or dry. You get:

• Maximal beef flavor
• Tender, buttery texture
• Gorgeous color contrast
• Minimal moisture loss

Core Technique: How to Cook a Whole Medium Rare Steak

Ingredients:

• 1 boneless ribeye (1–1.5 inch thick, ~10 oz / 280g)
• Salt — 1 tsp
• Black pepper — ½ tsp
• Olive oil — 1 tbsp
• Optional: garlic clove, rosemary sprig, 1 tbsp butter

Method (Cast Iron or Skillet):

1. Let steak come to room temp (30–40 mins out of fridge).
2. Pat dry with paper towels.
3. Season generously with salt & pepper on both sides.
4. Preheat pan over high heat until lightly smoking.
5. Add oil, then lay steak away from you.
6. Sear 2–3 minutes per side, don’t move it too much.
7. Add butter, garlic, rosemary — baste constantly.
8. Check internal temp: 130°F (use a thermometer).
9. Rest 5–7 minutes, tented with foil.
10. Slice across the grain and serve!

Cooking a Steak by Parts (Thin Cuts or Strips)

For thin steaks (like flank, skirt, flat iron):

1. Sear hot and fast — 90 sec per side.
2. Rest just 2–3 minutes.
3. Slice very thin across the grain.

This is ideal for steak salads, tacos, or sandwiches.

Temperature & Timing Guide for Medium Rare

Steak Thickness	Sear Time (Each Side)	Internal Temp	Rest Time
1 inch	3 mins	130°F	5 mins
1.5 inches	4 mins	130°F	7 mins
2 inches	5–6 mins	130–135°F	8–10 mins

Best Seasonings & Marinades for Medium Rare Steak

Basic Dry Rub (per steak):

• Salt — 1 tsp
• Black pepper — ½ tsp
• Garlic powder — ½ tsp
• Smoked paprika — ¼ tsp
• Cayenne — pinch

Simple Marinade:

• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp rosemary or thyme
• Marinate 30 mins to 2 hrs

Calorie Breakdown (Per 100g of Medium Rare Steak)

Nutrient	Amount
Calories	217 kcal
Protein	26 g
Fat	12 g
Carbs	0 g
Iron	2.6 mg (15% DV)

Pro tip: skip sauces and go with chimichurri or herbs if you’re watching calories.

How to Make a Healthier/Diet-Friendly Medium Rare Steak

• Choose leaner cuts: sirloin, eye of round, top loin
• Cook in nonstick or cast iron with minimal oil
• Skip butter basting, use fresh herbs for flavor
• Pair with greens, cauliflower mash, or grilled zucchini
• Watch portion — 4 oz is enough for a balanced meal

First Course Ideas Using Medium Rare Steak

• Steak Crostini: Thinly sliced, on toasted baguette with horseradish cream
• Beef Carpaccio (lightly seared): Served with arugula, lemon, and olive oil
• Mini Steak Tacos: Soft shells, pickled onion, microgreens

Second Course Dishes With Medium Rare Steak

• Steak Frites: Classic NY-style with hand-cut fries
• Steak Salad Bowl: With avocado, radishes, arugula, vinaigrette
• Rice Bowl: Steak, edamame, egg, pickled veggies, sesame sauce
• Surf & Turf: Pair with shrimp, scallops or lobster

Cooking in Appliances & Unconventional Tools

Microwave:

Not ideal — unless reheating gently (medium power, 45–60 seconds). Never cook steak raw this way.

Slow Cooker:

Only for well-done, not medium rare. Use for shredded beef instead.

Multicooker (Instant Pot):

Sear with sauté mode, then finish in air fryer lid if available.

Air Fryer:

• Preheat to 400°F
• Cook 4 mins per side for 1” steak
• Flip once, rest 5 mins

Oven (Reverse Sear):

• Bake at 250°F until internal temp is 115°F (~20 mins)
• Sear in pan 1 min per side for crust

Grill (Gas or Charcoal):

• High heat, 3–4 min per side
• Move to cooler zone, rest, slice

My Favorite Medium Rare Steak Recipes

1. Garlic Butter Ribeye

• Cast iron, butter basted with rosemary & crushed garlic.

2. Chimichurri NY Strip

• Grilled, served with fresh parsley chimichurri sauce.

3. Sliced Steak over Polenta

• Pan-seared sirloin, creamy parmesan polenta, sautéed mushrooms.

Alternative Steak Styles for Medium Rare Lovers

• Tataki (Japanese-style): Flash seared, chilled, thin sliced
• Sous Vide Steak: Cook at 130°F for 1–2 hrs, then sear
• Steak Tartare: Raw, but a medium rare fan’s cousin — only if you’re experienced!

Common Mistakes When Cooking Medium Rare Steak

• Not letting steak rest — juices run everywhere
• Cooking straight from fridge — center stays cold
• Over-flipping — crust never forms
• No thermometer — guessing leads to overcooked meat
• Salting too late — salt 30 mins before or right before cooking

How to Store & Reheat Medium Rare Steak

• Fridge: Store in container with air removed — 3–4 days max
• Reheat: Sear 30 seconds per side OR warm in oven at 275°F
• Don’t microwave at full power — it’ll ruin the texture

FAQ — How to Cook Medium Rare Steak