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Season protein if desired. Lightly dust with pan searing flour; pat off excess. (If protein is thicker than ½ inch, preheat oven.)
Heat olive oil in pan on MED-HIGH, until oil faintly smokes; add protein. (If oil smokes too much, pan is too hot.)
Sear until bottom quarter changes color (about 3 min). Turn over. Reduce heat to MED. (If thicker than ½ inch, place pan in preheated 350° oven.)
Cook 3-5 min, until internal temp reaches 10° lower than final target temperature. Check by inserting thermometer halfway into thickest part of protein. (If transferred to oven, replace pan on stove for final step.)
Add basting oil or butter to pan. Swirl and baste protein with spoon, 1-3 min, until internal temp reaches target temp. Transfer to clean plate; let rest 2-5 min.
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