Pan-fried t-bone steak

Remove the steak from the fridge at least 2 hours before cooking, to come to room temperature.

Heat the oven to 200C/fan 180C/gas 6. Peel and discard the papery outer layers of the whole garlic bulbs but leaving the skins of the individual cloves. Using a sharp knife, slice about 1cm from the top, exposing the individual cloves. Put the bulbs on a baking tray, drizzle with olive oil, using your fingers to rub the oil into the cloves. Cover with foil and bake for 35 minutes or until the cloves are lightly browned and feel soft when pressed. Keep warm.

Meanwhile, put all the glaze ingredients in a bowl and mix well. Divide the glaze equally between three separate bowls.

Thirty minutes before pan-frying the steak, use one bowl of glaze to lightly marinate the meat, then let it rest at room temperature.

Heat a griddle or frying pan over a high heat until very hot, then put the steak in the pan on its fat-coated edge and cook for 1 minute. Flip the steak onto its side and cook for 3 minutes on each side, basting from the second bowl of glaze. Put the steak onto a roasting tray and cook in the oven for 10 minutes for medium-rare – if you have a digital thermometer it should read 55C when done. If you like your steak a little less pink, cook for a further 5 minutes in the oven.

When ready to serve, transfer the steak to a wooden board and let it rest for 10 minutes. Slice it into segments but keep them together against the bone.

Serve the steak with the roasted garlic, the third bowl of glaze as a dipping sauce, a scattering of micro herbs, if you like, and a generous sprinkling of sea salt flakes and freshly ground black pepper.