In terms of nutritional information, grass-fed T-bone steak offers various nutrients. An 85 gram serving typically contains:

• Calories: around 210 kcal
• Protein: approximately 23 grams
• Fat: roughly 13 grams (including both saturated and unsaturated fats)
• Iron: around 2.5 milligrams
• Zinc: approximately 5 milligrams
• Vitamin B12: around 2 micrograms
• Other vitamins and minerals, such as vitamin B6, niacin, phosphorus, and selenium.

Cooking methods, here are two of the best ways to prepare a grass-fed T-bone steak:

1. PAN-SEARING & OVEN-FINISHING

• Take the T-bone steak out of the refrigerator and let it come to room temperature for about 30 minutes before cooking.
• Preheat your oven to 200°C
• Season the steak generously with salt and pepper or your favorite steak rub.
• Heat a pan (preferably cast iron) over high heat until it's very hot. Add a little bit of oil or tallow with a high smoke point to the pan.
• Sear the T-bone steak in the hot skillet for 2-3 minutes per side to develop a nice crust.
• Transfer the skillet to the preheated oven and cook the steak for an additional 5-10 minutes, depending on your desired level of doneness (use a meat thermometer to check the internal temperature).
• Let the steak rest for a few minutes before serving.

2. GRILLING

• Preheat your grill to medium-high heat.
• Season the T-bone steak with salt, pepper, or your preferred seasoning.
• Place the steak on the grill and cook it for about 4-5 minutes per side for medium-rare doneness or adjust the cooking time based on your preference.
• Use a meat thermometer to check the internal temperature (around 55-57°C for medium-rare).
• Once done, remove the steak from the grill and let it rest for a few minutes before slicing and serving.

Remember that grass-fed beef tends to cook a bit faster than grain-fed beef due to its lower fat content, so it's essential to keep a close eye on the cooking process to achieve your preferred level of doneness.