Allow the defrosted meat to come to room temperature before cooking. Pat dry with kitchen paper. Preheat a griddle or frying pan to the highest setting and brush the steak with oil all over. Place the steak into the pan and cook for:

Medium: 1 - 1½ minutes per side
Well Done: 2 minutes per side

Turning the steak only once. Remove the steak from the pan and place on a rack. Cover loosely with foil and leave to rest for 10 minutes before serving

Chefs Tip: To prevent the steak from curling up while it's cooking in the pan, just snip the fat at about 2.5 cm (1 inch) intervals all round.

• Energy: 778 kJ/ 187 kcal
• Fat: 12.3g, of which Saturates: 5.4g
• Carbohydrate: 0g, of which Sugars: 0g
• Fibre: 0g
• Protein: 19g
• Salt: 0.15g

Storage: Keep frozen at -18°C or below
Defrost: Defrost in refrigerator overnight. Do not re-freeze once defrosted
Shelf life defrosted: Store in refrigerator and use within 24 hours