Rib eye steak offers 239 percent of the adult male recommended daily intake for vitamin B12 per serving. Rib eye also provides 84 percent of the adult male daily recommendation for niacin, which helps in red blood cell formation, neurological function and maintaining healthy digestion, skin, nerves and help lower the risks of certain types of cancer, type 1 diabetes, elevated cholesterol and heart disease.

An 8.5-ounce serving of rib eye supplies 153 percent of the adult male daily need for zinc. Zinc is integral to energy production, protein and nucleic acid synthesis, healthy immune function and cell division. Selenium combines with proteins to form antioxidant selenoproteins that help prevent cellular damage from free radicals, which may help lower cancer and heart disease risks.

Healthy Pan Fried Seared Rib Eye Steak


23 oz. bone-in ribeye (21-day dry-aged cut 1 and 1/2-inch-thick) | 1530 calories

*the bone weighed 6 ounces so the 1530 calories are calculated as 17 oz. multiplied by 80 as it is 80 calories per 1 ounce of ribeye meat.


  • 1 tbsp. olive oil | 124
  • salt (to taste, I used 1 tsp) | 0 calories
  • ground black pepper (to taste, I used 1/2 tsp) | 3 calories
  • garlic powder (to taste, I used 1/2 tsp) | 5 calories
  • onion powder (to taste, I used 1/2 tsp) | 4 calories
  • thyme powder (to taste, I used 1 tsp) | 4 calories

1670 calories total | 99 calories per ounce


  1. Rub both sides of the steak generously with salt, black pepper, thyme powder, onion powder, and garlic powder. Pat olive oil on the steak on both sides. Olive oil has a low burning point but it will give the steak an amazing sear.
  2. Heat up the cast iron skillet on medium heat for 5 minutes, and then on high heat for 5 minutes. Place steak carefully in the pan. Resist the urge to move the steak around. It needs a solid 3 minutes to build a beautiful crust.
  3. After 3 minutes, turn the heat to low so that the meat can continue cooking without burning for another 2-3 minutes. Flip steak. Check out that beautiful crust!
  4. Cook for another 3 minutes on high heat and the steak should be done to medium rare. Cook longer on low heat if you like your steak more well done.
  5. On another cast iron griddle, we cooked the two other boneless rib eyes. I am telling you, olive oil and the combined spices makes for an amazing crust that is just as good as the high-end steakhouses! Let the steak rest for 5 minutes before cutting into it.

You can find more health tips on managing your heart with PomeSeed.

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