Emilie Meyer
Flank steak is a long, thin, boneless, and lean cut of beef that is typically cooked rare or medium-rare. It is best cooked using a quick cooking method like pan-searing to prevent overcooking and to bring out its flavour. To cook flank steak in a frying pan, first, season the steak with salt and pepper and let it rest for 30-45 minutes. Then, heat a cast-iron skillet on medium-high heat with oil. Add the steak to the pan and sear for 2-3 minutes on each side. Finally, let the steak rest for 5-10 minutes before slicing thinly against the grain.
| Characteristics | Values |
|---|---|
| Type of meat | Flank steak is a lean, flavorful cut of meat that is best prepared marinated and cooked over a grill. |
| Pan type | Cast iron or stainless steel pan |
| Pan heat | Medium-high heat |
| Oil | Canola oil, vegetable oil, peanut oil, avocado oil, or olive oil |
| Seasoning | Salt, pepper, and other seasonings |
| Marinade | Chimichurri sauce, oil, Worcestershire sauce, soy sauce, honey, garlic, and dried chilies |
| Cooking time | 2-3 minutes on each side for a total of 10 minutes or less |
| Resting time | 5 minutes before slicing |
| Doneness | Rare to medium-rare |
| Serving suggestions | Salad, roasted cauliflower, broccoli, or potatoes |
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Recommended pan type
Flank steak can be cooked in a frying pan, but it is important to choose the right type of pan to ensure the best results. The most commonly recommended type of pan for cooking flank steak is a cast-iron skillet or griddle. Cast iron pans are ideal for searing steaks because they retain heat effectively, allowing for a consistent sear and even cooking. They also have a natural non-stick surface when properly seasoned, which makes cleaning easier.
In addition to cast iron, stainless steel pans are another option for cooking flank steak. Stainless steel is a durable and long-lasting material that can withstand high temperatures. It is important to note that stainless steel pans may require more oil or fat to prevent the steak from sticking to the surface.
When choosing a pan for cooking flank steak, it is essential to consider the size of the steak and ensure that it fits properly in the pan. If the steak is too long, it may need to be cut in half and cooked in batches to ensure even cooking.
Round skillets can also be used for flank steak, but the shape of the pan may not be as ideal as a rectangular or oval shape, especially for longer cuts of meat. A round skillet with a similar diameter to the width of the steak can work well, allowing for even heat distribution and proper searing.
Overall, the recommended pan type for cooking flank steak is a cast-iron skillet or griddle, but stainless steel and round skillets can also be used with some adjustments to the cooking process.
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Oil and seasoning
When it comes to oil and seasoning for your flank steak, there are a few options to consider. Firstly, choose an oil with a high smoke point that can withstand higher temperatures without smoking or burning. Oils with a smoke point over 400 degrees Fahrenheit, such as canola oil, vegetable oil, peanut oil, or avocado oil, are ideal for searing steaks at high temperatures.
Now, let's discuss the seasoning. A simple combination of salt and pepper is a classic choice for seasoning flank steak. You can also get creative and experiment with different seasonings or marinades to add extra flavour. For example, a standard marinade of oil, Worcestershire sauce, soy sauce, honey, garlic, and dried chillies is an excellent option. Alternatively, you can make an Asian marinade with sesame oil, soy sauce, rice vinegar, and sriracha sauce or a Greek marinade with olive oil, red wine vinegar, garlic, oregano, and black pepper. If you're feeling adventurous, try a Mexican-style marinade with chilli powder, cumin, and lime for a zesty twist.
Regardless of the type of oil and seasoning you choose, the key to success is to let the steak come to room temperature before cooking. Remove the steak from the refrigerator 30 minutes to 1 hour before cooking, and let it rest on a clean plate or cutting board. This helps the steak cook more evenly and ensures a desirable internal temperature throughout.
Once the steak has rested, it's time to season. Sprinkle both sides of the steak generously with salt and pepper, or your chosen seasonings. You can also rub both sides of the steak with oil to ensure even cooking and enhance the flavour.
After seasoning, it's important to heat your skillet or pan to the right temperature before adding the steak. You want the pan to be hot, but not so hot that it burns the oil or steak. A medium-high heat is typically recommended for searing flank steak.
In summary, the key to successful oil and seasoning for flank steak is to choose an oil with a high smoke point, season generously with salt and pepper or other seasonings, allow the steak to come to room temperature before cooking, and heat your skillet or pan to the appropriate temperature. With these tips, you'll be well on your way to cooking a delicious flank steak.
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Marinade
Flank steak is a lean, flavourful, and inexpensive cut of meat from the cow's abdomen. However, it can become tough if cooked incorrectly. The key to a tender flank steak is in the marinade, and there are several ingredients you can use to make one.
A simple marinade can be made with vegetable oil, soy sauce, red wine vinegar, lemon juice, Worcestershire sauce, Dijon mustard, garlic, and ground black pepper. You can also add a small amount of brown sugar to bring out the meat's natural sweetness and help create a caramelized crust. Alternatively, you can use balsamic vinegar in place of lemon juice for a balance of sweetness and acidity. For a gluten-free option, substitute tamari for soy sauce, or use fish sauce for a "funkier kick".
You can also make a carne asada-inspired marinade with lime juice. This pairs well with tacos and guacamole.
To marinate the steak, place it in a glass container or a ziploc bag and pour the marinade over it. Allow the steak to marinate for 2 to 24 hours, or up to 12 hours for the best results. After marinating, shake off the excess liquid and pat the steak dry with paper towels before cooking.
You can also freeze marinated steak for up to 3 months. To do this, place the steak in the marinade in a freezer bag, remove the excess air, label, and freeze. Defrost the steak overnight in the refrigerator before cooking.
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Cooking time
The cooking time for a flank steak in a frying pan depends on the thickness of the steak, the power of the heat source, and your desired level of doneness.
Flank steak is a lean, flat cut of beef that typically weighs around 1-2 pounds. It is recommended that you remove the steak from the refrigerator 30 minutes to one hour before cooking and let it rest at room temperature. This helps to bring the meat closer to room temperature before cooking, resulting in a more even cook.
When pan-frying a flank steak, it is important to use a skillet or frying pan made from cast iron or stainless steel. Heat the pan over medium-high heat and add a couple of tablespoons of oil with a high smoke point, such as canola oil, vegetable oil, peanut oil, or avocado oil. Avoid using olive oil or butter, as these have lower smoke points and may burn.
Once the oil is hot and shimmering, slowly lower the steak into the pan. For a 1-inch thick steak, sear for about 2-3 minutes on each side for a rare or medium-rare steak. If you prefer your steak more well-done, add additional time accordingly. Flank steak typically cooks in 10 minutes or less using the pan-searing method.
After searing both sides, you can finish cooking the steak by transferring it to an oven preheated to 350°F for a few minutes until it reaches your desired internal temperature. Alternatively, you can continue cooking the steak on low heat in the pan for another 3-8 minutes.
The best way to determine the doneness of your steak is by using a meat thermometer. For rare steak, the internal temperature should be 125°F, while medium-rare is 130°F, and medium is 135°F. To prevent overcooking, remove the steak from the heat when it is 5 degrees below your desired doneness, as the steak will continue to cook while resting.
Once cooked to your liking, remove the steak from the pan and let it rest for 5-10 minutes before slicing. This allows the juices to redistribute and the steak to continue cooking slightly.
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Resting and serving
While the steak is resting, you can prepare a garlic butter topping. To do this, return your pan to medium-low heat and add butter, allowing it to melt. Then, add garlic and cook for up to 1 minute, or until the garlic begins to brown. Remove the pan from the heat and pour the garlic butter over your steak. You can also garnish with fresh chopped parsley.
Before serving, slice your flank steak thinly and against the grain. This breaks up the muscle fibers, making the meat more tender and easier to chew. If your steak has an uneven thickness, you may want to cut it into smaller pieces before cooking to ensure even cooking.
Flank steak is best served rare to medium-rare, as cooking it beyond this point can cause it to become dry and chewy. It is a versatile cut of meat that can be used in various dishes, including steak sandwiches, salads, fajitas, tacos, or tostadas. Leftover flank steak can be stored in the refrigerator for 4 to 5 days and reheated slowly over low heat in the oven.
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Frequently asked questions
First, season the steak with salt and pepper and let it rest at room temperature for 10 minutes. Then, heat a cast iron skillet on medium-high heat and add a couple of tablespoons of oil. Slowly add the steak to the pan and let it cook for 2-3 minutes. Flip the steak and cook for another 2-3 minutes, or until it reaches your desired internal temperature. Finally, remove the steak from the pan and let it rest for 5-10 minutes before slicing and serving.
Flank steak typically takes less than 10 minutes to cook in a frying pan. It is recommended to cook it for 2-3 minutes on each side, and then continue cooking on low heat until the steak reaches the desired internal temperature.
The ideal temperature for flank steak is rare to medium-rare, which corresponds to an internal temperature of 125°F-145°F. Anything beyond that will result in the meat drying out.
Before cooking, remove any tough connective tissue and trim any excess fat from the steak. It is also important to let the steak rest at room temperature for at least 10 minutes before cooking, as this helps to ensure even cooking. Additionally, use an oil with a high smoke point, such as canola oil, peanut oil, or vegetable oil, as flank steak can produce a lot of smoke during cooking.
