A good cast iron grill pan is your best friend in the kitchen.
Invest your time to choose a proper one: very thick, heavy and ribbed! Like this one ! (***it is not a paid advertising***)
Many of the cast iron pans have a “seasoning coating”. It means there is no need to use oil for cooking. Sometimes I use the olive oil spray or apply a thin layer of olive oil with the paper towel (usually I do it for fish because it is more “sticky”. As a result, the meet, fish or vegetables become “grilled”, not “fried” – much healthier and as tasty! My pan is very old and well used. I am afraid all the “seasoning coating” has been washed off, but I dont see any difference.
There is absolutely no need for oil if you preheat it well. Start cooking only when you grill pan is well heated!
Once you put your piece of meet, fish or vegetable on a pan, dont start “disturbing” it straight away, checking “how things are on another side”. Just leave it for 2-3 minutes. It will get cooked on this side, get dryer or release its juices (depends on what you are cooking) and you will be able to flip it over easily.