Tiffany Haney
Flank steak is a long, thin, boneless cut of beef that is best cooked rare or medium-rare to avoid toughness. Pan-searing is a popular method for cooking flank steak as it is quick and easy to prepare. This involves heating oil in a cast iron skillet or stainless steel pan over medium-high heat, adding the steak and cooking for 2-3 minutes on each side. The steak can then be removed from the pan and left to rest for 5-10 minutes before being sliced thinly and served.
| Characteristics | Values |
|---|---|
| Pan type | Cast iron skillet, stainless steel pan, or heavy-gauge skillet |
| Oil type | Canola oil, vegetable oil, peanut oil, avocado oil, or oils with a smoke point over 400°F |
| Oil quantity | 1 tablespoon |
| Marinade | Chimichurri sauce, Asian marinade, or a simple mix of spices |
| Marinade time | 5-24 hours |
| Steak preparation | Pat dry with a paper towel, trim fat and connective tissue, season with salt and pepper |
| Steak thickness | 1 to 1 1/4 inch |
| Sear time | 2-3 minutes on each side |
| Sear temperature | Medium-high heat |
| Internal temperature | 120°F for very rare, 125°F for rare, 130°F for medium-rare, 140°F for medium |
| Rest time | 5-10 minutes |
| Cutting style | Thin slices, at an angle, across the grain of the meat |
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What You'll Learn
Choosing the right oil
When cooking flank steak in a pan, it is important to choose an oil with a high smoke point that can withstand higher temperatures without smoking or burning. Here are some options to consider:
Canola Oil
Canola oil has a high smoke point, making it suitable for searing flank steaks at high temperatures. It is a good option for pan-searing as it can withstand temperatures above 400 degrees Fahrenheit without smoking.
Peanut Oil
Peanut oil is another oil with a smoke point above 400 degrees Fahrenheit, making it a suitable choice for cooking flank steak. It has a neutral flavour that won't overpower the taste of the steak.
Vegetable Oil
Vegetable oil is a versatile option for cooking and has a high smoke point. It is widely available and can be used for searing flank steak due to its ability to withstand high temperatures.
Avocado Oil
Avocado oil is recommended by some chefs for cooking flank steak due to its high heat tolerance. It has a smoke point above 400 degrees Fahrenheit, making it suitable for high-temperature cooking methods such as searing.
Ghee or Tallow
If you prefer animal-based cooking fats, ghee or tallow can be used for cooking flank steak. These fats have high smoke points and can add a rich flavour to the dish.
Olive Oil
While olive oil is a popular cooking oil, it may not be the best choice for searing flank steak due to its lower smoke point. However, some chefs use extra-virgin olive oil to keep the meat tender and juicy, especially when combined with other oils or butter.
When choosing an oil for cooking flank steak in a pan, consider its smoke point and ability to withstand high temperatures without smoking or burning. By selecting an appropriate oil, you can ensure that your flank steak is cooked properly and has a delicious flavour and texture.
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Marinading the steak
Next, you'll want to whisk your marinade ingredients together in a bowl. Then, add the flank steak to the bowl, turning it over in the marinade until it is fully coated. You can also do this in a freezer-size ziploc bag, massaging the marinade into the steak through the bag.
Leave the steak to marinate in the refrigerator for at least 2 hours, or up to 12 hours. If you're short on time, 30 minutes will still add a lot of flavour to your steak. Once the steak has marinated, remove it from the fridge and let it sit at room temperature.
Finally, heat a cast-iron skillet over medium-high heat and add a little oil. Pat the steak dry with a paper towel, then place it in the hot skillet. Cook for around 2 and a half minutes on each side for a 1-1/4 inch steak, or 6 minutes on each side for a thicker steak.
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Searing the steak
Searing a flank steak in a pan is a quick and easy way to cook this cut of meat. Flank steak is a long, thin, boneless cut of beef. To pan-sear steak, choose a cut of beef that's about 1 to 1 ¼ inch in thickness. Thicker steaks will need to be finished in the oven.
Before searing your flank steak, you may want to marinate it. This can help to tenderize the meat and improve its texture. If you choose to marinate, leave the steak submerged in the marinade for several hours or up to 24 hours. You can also trim the fat and silverskin, or connective tissue, from the steak before cooking.
To sear your flank steak, use a cast iron skillet or stainless steel pan. Heat the pan over medium-high heat and add oil. Choose an oil with a high smoke point, such as canola oil, vegetable oil, peanut oil, or avocado oil. When the oil is hot and shimmering, or smoking hot, carefully place the steak in the pan. It's important to start with a ripping-hot pan to ensure a rich, brown sear.
Sear the steak for 2 to 3 minutes on each side. For a 1 ¼" flank steak, this will give you a medium-rare steak. Add time as needed for a thicker or more well-done steak. You can also place a weight on the thicker end of the steak to minimize uneven cooking.
After searing, remove the steak from the pan and let it rest for 5 to 10 minutes before slicing and serving. Use a meat thermometer to check for doneness. For rare to medium-rare steak, the internal temperature should be 120°F to 130°F. Flank steak should be served rare or medium-rare to prevent it from drying out.
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Resting the steak
Resting your steak is an essential step in the cooking process. It is important to let your meat rest for a few minutes after cooking and before serving to keep the moisture and heat inside. The amount of time you let your steak rest depends on its size and thickness. For example, a 1-1/4" flank steak cooked for 2 1/2 minutes on each side will need to rest for 5 to 10 minutes. During this time, the steak will continue to cook in its residual heat, so it is important to remove it from the heat a few minutes before it reaches its ideal temperature to prevent overcooking.
When resting your steak, transfer it to a warm plate, cutting board, or oven rack. Create a tent with aluminium foil to retain the heat. This will also catch any juices that come out of the meat while resting, which you can then return to the pan. You can also add a pat of regular or flavoured butter to the resting steak, which will melt into the meat and add a richer taste.
Resting your steak allows the temperature to slowly come down, and the juices to redistribute into the meat and become reabsorbed by the fibres. This prevents the meat from drying out and becoming tough, and ensures that it is tender and juicy when you bite into it.
It is important to note that letting your steak rest at room temperature before cooking accomplishes almost nothing. Instead, remove your steak from the refrigerator about 30 minutes before cooking to let it come to room temperature.
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Cooking vegetables in the same pan
Yes, you can cook flank steak in a pan. It is a boneless cut of beef that can be cooked in a cast iron skillet or stainless steel pan. The key to a good steak is to not overcook it. It is recommended to use a meat thermometer to check for doneness. For a rare steak, the temperature should be 120°F, 125°F for rare, and 130°F for medium-rare.
When cooking steak and vegetables in the same pan, it is important to consider the cooking time and temperature for each component. You can cook the vegetables first and then the steak, or vice versa, depending on the desired doneness of the steak and the texture you want for the vegetables.
For example, if you want your steak medium-rare and your vegetables tender, cook the steak first to the desired temperature and then add the vegetables to the same pan. This way, the steak will be cooked to your liking, and the vegetables will have time to cook and absorb the flavours left in the pan.
On the other hand, if you want your vegetables to be crisp and retain their shape, cook them first and then set them aside while you cook the steak to your desired doneness.
You can also choose to cook the steak and vegetables together in the pan. This works well if you are using quick-cooking vegetables such as onions, peppers, zucchini, squash, and tomatoes. Simply add the vegetables to the pan with the steak and cook until both are done to your liking.
- Choose a cast iron skillet or stainless steel pan for cooking the steak.
- Prepare the steak by patting it dry with a paper towel and seasoning it with salt and pepper on both sides.
- Heat oil in the pan over medium-high heat. Oils with a high smoke point, such as canola oil, vegetable oil, peanut oil, or avocado oil, are recommended.
- Use tongs to place the steak in the hot pan and sear for about 2 ½ minutes on each side for a 1-inch thick steak. Adjust the cooking time as needed for thicker or thinner steaks.
- Once the steak is cooked to your desired doneness, remove it from the pan and let it rest on a cutting board for 10 minutes, covered with aluminum foil.
- While the steak is resting, add your choice of quick-cooking vegetables to the same pan. Options include onions, peppers, zucchini, squash, and tomatoes. You can also use pre-cooked potatoes or sweet potatoes.
- Cook the vegetables until they are tender and slightly charred, stirring occasionally.
- Slice the steak against the grain into thin pieces and serve with the vegetables.
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Frequently asked questions
First, preheat a cast iron skillet over medium-high heat with a bit of extra olive oil in the pan. Sprinkle both sides of the steak generously with salt and pepper, and other seasonings of your choice. Pat the steak dry with a paper towel and place it in the hot skillet, allowing it to cook for 2.5 minutes on each side for a 1-1/4" steak. For thicker steaks, add additional time as needed.
Flank steak usually cooks in 10 minutes or less using the pan-searing method. It is recommended that flank steak is served rare or medium-rare, otherwise, it may be too dry.
The best way to cook flank steak indoors is on the stovetop. If you cook it in the oven, you risk overcooking it. The best flank steak temperature is anywhere from rare to no more than medium-rare.
