I went from sous vide > reverse sear (faster than sous vide) > oil-free pan-sear, in the decreasing order of time of it takes.

I find the pan-sear delivers almost the same results in much less time (of course, you won't get the uniform insides of a reverse sear, but close enough since you're flipping so much). I'm also at a stage of life when I can afford better cuts of meat.

I was told that you should only flip steak once. I'm going to have to research this "flipping so much" stuff

That’s what chefs were taught too. The reasoning behind it is that less flipping equals good browning. The idea is that carryover heat and resting will cook the insides adequately.

But I think ATK or someone else debunked this as the best practice. Flipping more than once gets you more even internal cooking.

> at 230 degrees for 30 minutes

In my oven, 230deg is just about maximum temperature; cooking anything that hot for 30 minutes will result in cinders. I take it your oven is calibrated in Fahrenheit?

I’m curious too — 230F seems low for that amount of time. I’ve cooked plenty of meat in a smoker at 200-250F, but it takes many hours. On the flip side I agree 450F (~230C) sounds a bit high, but not imo catastrophically so.

If I set my piece of crap Hotpoint oven to 230 C then it will eat to 260. So thermostat inaccuracy also has to be considered!

Sorry, its farenheit

230 of what kind of degree?