Buy a decent cast iron pan and then season it. Apply a thin layer of vegetable oil using a cloth and heat the pan up until it starts to smoke, then remove from the heat and leave to cool. Do this two or three times with a new pan. This will create a non stick surface which improves over time.
Each time you cook with it heat the pan up to a decent temperature before adding food…you may use a little oil with the food depending on what you are cooking but as your seasoning improves it’ll become fairly redundant.
After cooking leave to cool and clean using hot water and a stiff brush only….never allow soapy water in the pan! After cleaning dry and season again.