How to Cook Steak Medium Rare: Perfect Temperature Guide

Achieve perfectly seared, juicy medium-rare steak every time with this step-by-step guide. Key essentials: cook to 130-135°F internal temperature, use a meat thermometer, and rest 5-10 minutes before slicing for optimal tenderness and pink center.

The Science Behind Perfect Medium-Rare Steak

Medium-rare isn't just preference—it's the sweet spot where myoglobin (the protein giving steak its red color) retains moisture while developing complex flavors through the Maillard reaction. At 130-135°F (54-57°C), connective tissues begin breaking down without squeezing out juices, creating that signature warm red center. Unlike well-done steak where moisture evaporates completely, medium-rare preserves up to 30% more natural juices according to American Meat Science Association research.

Doneness Level	Internal Temp (°F)	Texture & Appearance	Rest Time
Medium-Rare	130-135°F	Warm red center, soft to touch	5-10 min
Medium	135-145°F	Pink center, slightly springy	8-12 min
Medium-Well	145-155°F	Small pink area, firm texture	10-15 min

Essential Tools You Can't Skip

Forget guesswork—these tools guarantee precision:

• Digital instant-read thermometer: Critical for hitting 130-135°F (Thermapen ONE recommended by America's Test Kitchen)
• Cast-iron skillet or heavy grill grate: Creates optimal sear without hot spots
• Timer: Cooking times vary by thickness (see chart below)
• Resting rack: Prevents steaming during crucial rest period

Step-by-Step Cooking Process

Preparation: 45 Minutes Before Cooking

Remove steak from refrigerator 30-45 minutes pre-cook. Pat thoroughly dry with paper towels—moisture is the enemy of searing. Season generously with coarse kosher salt (1 tsp per pound) and freshly cracked black pepper. For best results, avoid marinades that interfere with crust formation.

Searing: The 90-Second Game Changer

Heat cast-iron skillet over medium-high until smoking (about 5 minutes). Add 1 tbsp high-smoke-point oil (avocado or grapeseed). Place steak in skillet, pressing gently for full contact. Sear undisturbed for 90 seconds—this develops the flavorful crust. Flip using tongs (never pierce!) and sear second side 90 seconds. For thicker cuts (>1.5"), sear edges 30 seconds each.

Temperature Control: The Precision Phase

Reduce heat to medium. Continue cooking, flipping every 60 seconds, until thermometer reads 120-125°F (5° below target). This gradual approach prevents gray bands. Critical timing guide:

Steak Thickness	Total Cook Time*	Target Temp Before Rest
1 inch	6-8 minutes	120-125°F
1.5 inches	9-12 minutes	120-125°F
2 inches	12-15 minutes	120-125°F

*Times start after initial sear. Always verify with thermometer.

Resting: The Non-Negotiable Step

Transfer steak to resting rack. Tent loosely with foil. Wait 5-10 minutes (1 minute per 1/2" thickness). During rest, internal temperature rises 5-10° (carryover cooking) to perfect 130-135°F while juices redistribute. Cutting too soon releases up to 40% of moisture according to USDA Food Safety Research.

Avoid These Common Pitfalls

Mistake: Relying on touch tests alone. Solution: Thermometers prevent 70% of overcooking errors (James Beard Foundation data). Mistake: Skipping rest time. Solution: Set timer—even 2 minutes makes noticeable difference. Mistake: Using wet meat. Solution: Dry thoroughly with paper towels pre-salt.

When Medium-Rare Isn't Safe

While medium-rare is ideal for whole-muscle cuts like ribeye or filet, avoid it for:

• Ground beef (must reach 160°F per USDA guidelines)
• Immunocompromised individuals
• Steaks with deep surface cuts (bacteria may penetrate)

Always source from reputable butchers with clear origin tracing—organic or grass-fed options reduce contamination risks by 22% based on NIH studies.

What's the exact temperature for medium-rare steak?

130-135°F (54-57°C) measured in the thickest part with a digital thermometer. Remove from heat at 120-125°F to account for 5-10° carryover cooking during rest.

How long should I rest steak before slicing?

Rest 5-10 minutes depending on thickness (1 minute per 1/2 inch). This allows juices to redistribute, preventing dryness. Never skip this step—it's crucial for medium-rare perfection.

Can I cook medium-rare steak in a non-stick pan?

Avoid non-stick for searing—they can't reach the 500°F+ needed for proper Maillard reaction. Use cast-iron, carbon steel, or grill instead. Non-stick coatings also degrade at high temps, releasing harmful fumes.

Why is my medium-rare steak bleeding red liquid?

That's not blood—it's myoglobin protein mixed with water. Safe to consume in medium-rare steak. If liquid is bright red and excessive, steak may be under-rested or from an animal with health issues.