Pan-Fried Cauliflower Steaks
Easy pan-fried cauliflower steaks marinated in balsamic, soy, and BBQ rub. Sear to golden brown in 6-8 minutes per slice; bake option included.
Submitted by: Stephanie S. from Milwaukee, WI
Yield: 4 Servings
- Marinate cauliflower slices in a mix of BBQ rub, soy or liquid aminos, balsamic, and olive oil for at least 2 hours for best flavor.
- Slice the head through the core into 3/4 inch steaks so they hold together; a large head yields about four usable steaks.
- Pan-fry single steaks in a hot skillet with neutral oil until golden and tender, about 6 to 8 minutes per slice; baking is an easy alternative.
Spices
Featured in this Recipe
Preparation Instructions:
1. Whisk all marinade ingredients together.
2. Slice the cauliflower in half at the center from crown to core. Then cut 3/4” slices from crown to core for the “steaks.”
3. You should be able to get 4 usable “steaks” using this cutting method. In a large container, arrange cauliflower slices to
have as much exposed surface area as possible.
4. Drizzle half the marinade over the slices to coat. Let rest for 15 minutes, then flip each slice and repeat the process. Marinade for at least 2 hours, or overnight in the refrigerator.
5. Heat a non-stick skillet with 1 Tablespoon neutral oil on
medium heat until bubbling.
6. Using tongs, fry each “steak” one at a time, cooking for 2 minutes at
a time on each side until cooked through and golden brown.
7. The total cook time for each slice will be about 6-8 minutes. Add more oil as needed.
thespicehouse.com
More About This Recipe
This recipe is outstanding with all of our barbecue blends, but my personal favorite is this one! The thicker the slices, the longer cooking time it will take, especially the core, so I would not recommend slices thicker than 1”. If you would prefer to bake these, arrange in a large glass baking sheet, and bake at 350F for 30 minutes, or until softened.
Frequently Asked Questions
How do I slice a cauliflower into steaks?
Cut the cauliflower in half through the crown and core. Lay flat and slice 3/4 inch slabs from crown to core so the core keeps each piece intact. A large head usually gives about four usable steaks.
How long should I marinate the steaks?
Drizzle half the marinade, rest 15 minutes, flip, and coat again. Marinate at least 2 hours for good flavor; overnight in the fridge gives the best results.
What oil and pan should I use for frying?
Use a neutral, high smoke point oil such as grapeseed, avocado, or sunflower for frying. A nonstick skillet or a well seasoned cast iron pan works best to get an even sear without sticking.
How can I tell when a steak is cooked?
They are done when both sides are golden brown and a fork slides into the core easily. Typical cook time is 6 to 8 minutes per steak, flipping every 2 minutes to brown evenly. Thicker slices will need more time.
Can I make these gluten-free or soy-free?
Yes. Swap soy sauce or liquid aminos for tamari for gluten-free, or use coconut aminos for a soy-free option. Check that your BBQ rub has no gluten-containing ingredients.
Can I bake or grill them instead?
Yes. To bake, arrange in a glass baking dish and roast at 350 F for about 30 minutes or until soft. On a grill, cook over medium-high heat 4 to 6 minutes per side until charred and tender.
How do I prevent the steaks from falling apart?
Slice through the core so pieces stay intact, handle with tongs, and cook one at a time if needed to avoid crowding. Thinner even slices are less likely to break.
How should I store and reheat leftovers?
Cool and keep in an airtight container in the fridge for 3 to 4 days. Reheat in a hot skillet or oven to restore crispness. Microwaving will make them soft and soggy.
How do I slice a cauliflower into steaks?
Cut the cauliflower in half through the crown and core. Lay flat and slice 3/4 inch slabs from crown to core so the core keeps each piece intact. A large head usually gives about four usable steaks.
How long should I marinate the steaks?
Drizzle half the marinade, rest 15 minutes, flip, and coat again. Marinate at least 2 hours for good flavor; overnight in the fridge gives the best results.
What oil and pan should I use for frying?
Use a neutral, high smoke point oil such as grapeseed, avocado, or sunflower for frying. A nonstick skillet or a well seasoned cast iron pan works best to get an even sear without sticking.
How can I tell when a steak is cooked?
They are done when both sides are golden brown and a fork slides into the core easily. Typical cook time is 6 to 8 minutes per steak, flipping every 2 minutes to brown evenly. Thicker slices will need more time.
Can I make these gluten-free or soy-free?
Yes. Swap soy sauce or liquid aminos for tamari for gluten-free, or use coconut aminos for a soy-free option. Check that your BBQ rub has no gluten-containing ingredients.
Can I bake or grill them instead?
Yes. To bake, arrange in a glass baking dish and roast at 350 F for about 30 minutes or until soft. On a grill, cook over medium-high heat 4 to 6 minutes per side until charred and tender.
How do I prevent the steaks from falling apart?
Slice through the core so pieces stay intact, handle with tongs, and cook one at a time if needed to avoid crowding. Thinner even slices are less likely to break.
How should I store and reheat leftovers?
Cool and keep in an airtight container in the fridge for 3 to 4 days. Reheat in a hot skillet or oven to restore crispness. Microwaving will make them soft and soggy.
Comments