How to Cook Flank Steak (Oven, Grill or Pan)

when it comes to extraordinary dinner recipes, this flank steak recipe deserves its place in the spotlight!This cut may not look like sirloin steak, Grilled pork belly slicesor new york stripBut done right, it can be just as delicious.I’ll show you How to cook flank steak In the oven, on the grill, in a pan on the stove, so you can choose the method that works for you.They are all soon!

What is flank steak?

Flank steak comes from the lower belly region of the cow and is known for its long, flat shape and unique texture. It’s a lean meat that’s flavorful, but it can be tough if not cooked properly, so it’s often marinated, grilled, or sliced ​​against the grain to tenderize it.

Ingredients and Substitutions

This section explains how to choose the best ingredients for flank steak, the role of each ingredient in the recipe, and substitution options.For measurements see Recipe card below.

Choose your beef:

For the best flank steak, choose one that’s bright red and has fine-striped marbling, which adds flavor and tenderness. If you can’t find flank steak, you can use a similar cut of beef, such as skirt steak, to get nearly the same texture and flavor.

Flank Steak Marinade:

• olive oil – You can replace the olive oil with avocado oil or any neutral cooking oil.
• coconut amino acids – This is my first choice soy sauce substitutes For its slightly sweet, umami flavor, but you can opt for low-sodium soy sauce if you prefer.
• lime juice – The acidic component is key to tenderizing meat. I used lime juice, but you could also use lemon juice, red wine vinegar, or balsamic vinegar.
• garlic – For convenience, you can use 2 tsp canned minced garlic or 1/2 teaspoon garlic powder, but I recommend using fresh garlic cloves for best flavor.
• sea ​​salt and black pepper – Kosher salt can also be used in place of sea salt.

How to cook flank steak

This section shows 3 ways to make a flank steak recipe, with step-by-step photos and details about the technique to help you visualize it.For full instructions, including quantities and temperatures, see Recipe card below.

There are 3 common ways to prepare flank steak: oven roasted, grilled, or pan-fried. The key part to getting juicy, flavorful results is the marinade. Other than that, I don’t think there’s one best way to cook flank steak, so choose your preference.

Marinate first:

No matter which cooking method you use, follow these steps…

• brush Mix together the olive oil, coconut aminos (or soy sauce), lime juice, minced garlic, salt, and pepper.
• Add flank steak Then coat with marinade.
• cover Wrap in plastic wrap, or pour into a ziplock bag and marinate in the refrigerator.

Oven Grilled Flank Steak:

The method is similar to London broil…

• preheat Bake your oven on high. Place the marinated flank steak on a griddle (or even a pan) Baking pan).
• baketurning half way through, until cooked to your desired doneness.
• rest Before slicing.

Grilled Flank Steak:

Grilling is one of the fastest ways to cook this cut of beef…

• preheat After oiling the grill grates, your grill.
• Grilled Cook flank steak over direct heat until it reaches your desired doneness.
• Don’t forget to rest Keep away from heat sources.

Pan-fried flank steak:

It’s just as quick as grilling, but you can do it year-round…

• preheat a big one cast iron skillet Heat over medium heat until very hot and add oil.
• Add the steak and sear it Fry on both sides until your desired doneness is achieved.
• rest Place on a plate before serving.

How long does it take to cook flank steak?

Cook flank steak to medium-rare on the stovetop or grill for 8-10 minutes, or in the oven (under the broiler) for 10-14 minutes. The time will vary depending on the thickness of the steak and how you like it.

For a 1-inch-thick flank steak, follow my timeline for perfect doneness:

Tips for cooking flank steak

Learning how to cook flank steak is easy, but here are some tips to help you cook a perfect steak every time:

• Do not marinate for more than 24 hours. Flank steak marinade requires at least 2 hours to tenderize the meat, but overnight is ideal. But don’t cook it longer than 24 hours, or the steak will turn to mush.
• Allow steak to come to room temperature before cooking. It will bake better and cook more evenly. Just take it out of the refrigerator 30 minutes ahead of time.
• Use a meat thermometer. Probe Thermometer (this is my favourite) works best because it requires no manual operation and beeps when the steak reaches your desired internal temperature, but a regular meat thermometer (like this) is also valid.
• Remove from heat and rest. This helps the juices blend into the meat so they don’t leak out when you cut into it.
• Slice against the grain. This breaks down the muscle fibers, making each bite more tender.

Storage instructions

• Shop: You can store the cooked flank steak recipe in an airtight container in the refrigerator for up to 3-4 days.
• Meal Preparation: Combine flank steak marinade and marinate for up to 24 hours.
• Reheat: Heat in a 275 degree F oven, covered with foil and preferably a little broth in a baking dish to keep moist, until heated through. (see my Reverse grill steak Post more details on this approach. )
• freeze: You can freeze flank steak raw or cooked in freezer-safe ziploc bags. Raw steak will keep in the refrigerator for up to 12 months, but cooked steak will keep best in the refrigerator for 3-4 months.

What to serve with flank steak

Making flank steak for dinner? All you need is a delicious side dish.Serve your steak with healthy side dishes:

More Flank Steak Recipes

I love using flank steak in other dishes. Here are some other flank steak recipes to try:

How to Cook Flank Steak (Oven, Grill or Pan)

Learn how to cook flank steak in the oven, pan, or grill! This flank steak recipe cooks quickly and only requires 5 simple ingredients.

Prepare: 5 Every minute

chef: 10 Every minute

Marinate time: 2 Hour

All: 15 Every minute

Serving size: 6 (Adjust according to recipe proportion)

raw material

Click on the underlined ingredients to see where you get them. Please turn off Safari reader mode to view ingredients.

instruct

Click on the time in the instructions below to start the kitchen timer while cooking.

Pickle:

1. in a Baking pan In a pan large enough to accommodate the steak, stir together the olive oil, coconut aminos, lime juice, minced garlic, salt, and pepper. Add the flank steak, coat with marinade, and cover with plastic wrap. (Alternatively, you can stir the marinade in a small bowl, place the steaks in a Ziploc bag, pour the marinade on top, seal, and move it around to coat with the marinade.)

2. Refrigerate flank steak in marinade for at least 2 hours, up to 24 hours, turning the meat halfway if possible. (Do not leave longer than 24 hours or the meat will become mushy.)

3. If possible, remove the flank steak from the refrigerator and let it sit at room temperature for approx. 30 minutes Before cooking.

bake:

1. Preheat broiler to 500 degrees F (260 degrees C). Position the oven rack approximately 6 inches from the heating element.

2. Place the steak on pan and place in the oven. Grill flank steak, turning over halfway through, 8-12 minutes For the rare ones, 10-14 minutes For medium rare, 14-18 minutes For media, 16-20 minutes For medium holes, or 18-22 minutes well done.Times will vary depending on steak thickness and oven, so use meat thermometer Of course, medium rare is 120 degrees Fahrenheit (49 degrees Celsius), medium rare is 130 degrees Fahrenheit (54 degrees Celsius), medium rare is 140 degrees Fahrenheit (60 degrees Celsius), and medium rare is 140 degrees Fahrenheit (60 degrees Celsius). 150 degrees Fahrenheit (66 degrees Celsius), 160 degrees Fahrenheit (71 degrees Celsius) indicates well done. During the next resting step, the steak temperature will rise an additional 5 degrees.

3. Transfer steak to a plate or cutting board. (Don’t leave it in the pan or it will overcook.) Cover the tent with foil and let it rest 5 minutes Before slicing against the grain.

Grilled:

1. Grease the grill. Preheat grill to high (450-500 degrees F (232-260 degrees C)).

2. Place flank steak on grill over direct heat.barbecue 3-4 minutes Each side is rare, 4-5 minutes Medium rare on each side, 5-6 minutes Medium on each side, 6-7 minutes each side of the mesopore, or 7-8 minutes Every side was well cooked. Times will vary depending on the thickness of your steak and your grill, so use a meat thermometer to make sure – 120°F (49°C) for medium-rare, 130°F (54°C) for medium-rare, 140°F (60 degrees C) is medium rare, 150 degrees F (66 degrees C) is medium rare, and 160 degrees F (71 degrees C) is well done. During the next resting step, the steak temperature will rise an additional 5 degrees.

3. Transfer steak to a plate or cutting board.tent with foil to let it rest 5 minutes Before slicing against the grain.

Pan fry:

1. Preheat a large cast iron skillet to medium-high heat. Make sure the temperature is very hot before adding the steak.

2. Add oil to pan before cooking.

3. Add the steak and sear it 3-4 minutes Each side is rare, 4-5 minutes Medium rare on each side, 5-6 minutes Medium on each side, 6-7 minutes each side of the mesopore, or 7-8 minutes Every side was well cooked. (Do not move the steak except to flip it.) The time will vary depending on the thickness of your steak and your grill, so use a meat thermometer to make sure – 120 degrees F (49 degrees C) for rare, 130 degrees F (54 degrees) C) for medium-rare, 140 degrees Fahrenheit (60 degrees Celsius) for medium-rare, 150 degrees Fahrenheit (66 degrees Celsius) for medium-rare, and 160 degrees Fahrenheit (71 degrees Celsius) for well-done. During the next resting step, the steak temperature will rise an additional 5 degrees.

4. Transfer steak to a plate or cutting board. (Don’t leave it in the pan or it will overcook.) Cover the tent with foil and let it rest 5 minutes Before slicing against the grain.

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Recipe Notes

Serving size: 1/4 to 1/3 pound cooked flank steak, or 1/6 of the entire recipe

nutrient content

Amount per serving. Serving sizes in recipe instructions above.

Calories 323

fat 19.6 grams

protein 32.6 grams

total carbohydrates 2.2 grams

net carbs 2.1 grams

fiber 0.1g

sugar 1.1 grams

Nutritional facts are provided as a courtesy. Have questions about calculations or why you’re getting different results?Please see our nutrition policy.

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