Cast Iron Grill Pan
Cast iron grill pans are perfect for indoor grilling and low fat cooking. A seasoned cast iron pan needs little to no fat. The heavy pan holds heat well so that meat sears quickly draining away the fat. The food obtains attractive grill marks, sealing in juices and flavors. Take care of your cast iron grill pan and you will enjoy many years of use. Add this to my Recipe Box.
Seasoning the Pan
Cast iron pans need to be seasoned before the first use. Coat the pan generously with vegetable oil or shortening and place it in a hot oven for about an hour. When it has cooled, wipe away the excess oil and wash it in soapy water. Your goal is to leave a thin coat of baked-on grease on the pan. The seasoning will build on the pan each time it is used and create a natural non-stick coating on the pan. After each use, rinse the pan with hot soapy water and dry it immediately. Do not put your cast iron grill pan in the dishwasher or allow it to soak in water.
What to Cook
Cast iron grill pans can be used for any food that you would normally cook on the grill. Meats, fish, shrimp, vegetables and fruits can all be cooked quickly on a pre-heated cast iron grill pan. While grilling tomatoes on cast iron is fine, acidic foods like tomatoes can interact with the iron. Recipes that call for long cooking times of acidic foods should not be cooked or stored in cast iron.
Cook
For best results, pre-heat the cast iron grill pan before use and allow foods to come to room temperature before grilling. If you follow these two rules, you should not need any oil on your pan. Season the food on both sides then place it in the pan. When the food is almost halfway done and grill marks have developed, turn the food over with tongs and finish cooking on the other side. If the food is stuck, allow it to cook a little longer before turning, the meat will release when it is ready to be turned. Turn down the heat if the food is cooking too fast or producing too much smoke. Be careful. Cast iron gets extremely hot and the heat will transmit into the handle. Use an insulated potholder or oven mitt when handling the pan.
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