Rump steak, also known as round steak, is a flavorful, firm-textured steak that comes from the cow's muscular hindquarters. Although rump steak is similar to sirloin, it is a less expensive cut and can be tough. Marinating followed by proper cooking is the key to bringing out the succulent flavors of the meat. Although rump steak is protein-rich, the cut is low in saturated fat, with only 2 g of fat in each 3-oz. steak.
Marinate the rump steak for 24 hours before cooking. Use your favorite marinade such as bottled barbecue or teriyaki sauce, or make a simple marinade by combining red wine with minced garlic or rice vinegar with soy sauce and ginger.
Place a small amount of canola oil in a skillet, using only enough oil to cover the bottom of the pan. Use a heavy skillet that will retain heat.
Heat the oil until it is very hot but not smoking. Cooking the rump steak on high heat cooks the outside of the meat quickly, sealing in the juices.
Coat both sides of the rump steak lightly with canola oil, using a pastry brush. Season the steak with sea salt and freshly ground black pepper.
Place the steak in the hot oil and cook until the meat reaches the desired level of doneness. For a rare steak, cook the steak for 1 1/2 minutes on each side. Use tongs to turn the steak halfway through the cooking time. Avoid using a fork, as piercing the meat allows juices to escape.
Increase the cooking time to two minutes per side if you prefer your steak medium-rare. For a medium steak, cook each side for 2 1/4 minutes. Well-done steaks are cooked up to three minutes per side, but meat cooked for longer times becomes tough and flavorless. Thinner rump steaks require shorter cooking times than thick steaks.
Remove the steaks from the pan and transfer them to a rack. Cover the steaks with aluminum foil and let them rest for five to 10 minutes, then serve. Resting allows the juices and flavors to permeate the steak.