Tillie Doyle
Flank steak is a specialty cut of meat that is famous for its intense flavour and for how tough it can be if improperly cooked. It is a lean cut of meat and is best cooked rare, medium-rare, or medium. While grilling is perhaps the best way to cook flank steak, it can also be cooked in a pan. This method is preferred by many cooks because flank steak cooks quickly and can be monitored carefully to ensure it doesn't overcook. To cook flank steak in a pan, you can use a marinade or a simple seasoning.
| Characteristics | Values |
|---|---|
| Cooking method | Pan-searing |
| Preparation time | 30-45 minutes |
| Cooking time | 10 minutes or less |
| Steak weight | 1-2 pounds |
| Steak temperature | 120°F for very rare, 125°F for rare, 130°F for medium-rare |
| Marinade time | 5-24 hours |
| Resting time after cooking | 5 minutes |
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What You'll Learn
Pan-searing vs grilling flank steak
Flank steak is a lean, flavourful cut of meat that is best served rare or medium-rare. It is usually cooked on a grill during the summer, but pan-searing is another great way to prepare it.
Pan-Searing Flank Steak
To pan-sear flank steak, start by poking small cuts into the meat with a sharp knife. These cuts should be at an angle, in the direction of the grain of the meat, and about an inch apart. Then, rub the steak with oil and season with salt and pepper on both sides. Let the steak rest at room temperature for 10 minutes to ensure a more even cook.
Next, heat a cast-iron skillet on medium to medium-high heat. Place the steak in the hot pan and sear for 2 to 5 minutes on each side until well-browned. You can use a metal spatula to press down on the steak to ensure even cooking. After searing both sides, remove the pan from the heat and let the steak continue to cook in the residual heat for 5 to 10 minutes.
To check for doneness, use your fingertips or insert a meat thermometer into the thickest part of the steak. The ideal temperature for rare is 125°F, while medium-rare is 130°F. Once the steak is cooked to your desired temperature, remove it from the pan and let it rest for 5 to 10 minutes before slicing. This allows the juices to draw back into the steak, making it juicy. Finally, slice the steak thinly against the grain to improve its texture and break through the tough muscle fibres.
Grilling Flank Steak
Grilling flank steak is a popular choice, especially during the summer months. It is recommended to marinate the steak before grilling, and the smoky flavour from the grill adds a unique taste. However, grilling may require more time and equipment than pan-searing.
In conclusion, both pan-searing and grilling are excellent methods for cooking flank steak. Pan-searing is a quick and convenient option that produces a delicious sear and juicy results. Grilling, on the other hand, offers a distinct smoky flavour but may require additional preparation and outdoor cooking space. The choice between the two ultimately depends on personal preference, time constraints, and desired flavour profiles.
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Choosing the right cut of flank steak
Flank steak is a cut of meat from a cow's abdomen. It is lean, muscular, and has tough fibres. While flank steak is a flavorful and budget-friendly option, it can become overcooked and chewy if not prepared properly. Here are some tips for choosing the right cut of flank steak for pan-cooking:
Choose a High-Quality Cut
While flank steak is generally a lean cut, sometimes it is sold with excess fat or a thin membrane called silverskin. Look for cuts that are mostly free of these, as they can be tricky to remove during cooking. Additionally, opt for high-quality cuts like USDA Prime or Wagyu for better flavour and texture.
Consider the Shape and Thickness
Flank steaks vary in shape and weight, with some cuts being long and flat, while others are almost round and weigh between one to two pounds. If one end of the steak is significantly thicker than the other, consider slicing the steak into two pieces to ensure even cooking. Alternatively, you can pound the steak to an even thickness or leave it intact to accommodate different doneness preferences.
Check the Grain Direction
Before cooking, take note of the direction of the grain flow. This is important because flank steak should always be sliced thinly against the grain or in the opposite direction of the grain after cooking. Cutting against the grain helps break down the tough muscle fibres, making the steak easier to chew.
Opt for Wet-Aged or Dry-Aged Steaks
Aging enhances the flavour and quality of flank steaks. Look for cuts that have been wet-aged or dry-aged for several weeks to improve the texture and taste of the meat.
Choose Thin, Boneless Cuts for Pan-Cooking
Thin, boneless cuts of flank steak are ideal for pan-cooking because they are easier to sear without overcooking. When using a pan, it is best to cook flank steak quickly over high heat to prevent it from becoming tough.
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Preparing the flank steak
Trimming and Marinating:
Firstly, assess the flank steak for any excess fat or silverskin, a thin membrane of connective tissue. Using a sharp knife, carefully trim away any unwanted fat or silverskin from the surface of the meat. This step is important as these membranes generally do not dissolve during cooking and can impact the texture of your dish.
Next, decide whether you want to marinate your flank steak or simply season it. If you opt for marination, place the steak in a bowl and cover it with your chosen marinade. Ensure the marinade covers the meat completely. You can use a standard marinade of oil, Worcestershire sauce, soy sauce, honey, garlic, and dried chilies, or get creative with different ingredients. Cover the bowl with plastic wrap and refrigerate for 2 to 3 hours to allow the flavours to penetrate the meat. If you're short on time or prefer a simpler approach, you can skip the marination and proceed to the next step.
Seasoning and Poking:
Remove the flank steak from the refrigerator about 30 minutes before cooking. If you've marinated the steak, take it out of the marinade and allow any excess marinade to drain away. Now, rub the steak on both sides with oil and season generously with salt and pepper, or your preferred seasoning blend. At this stage, you can also try more creative seasoning methods, such as using a Mexican-style rub with chili powder, cumin, and lime, or an Asian marinade with sesame oil, soy sauce, rice vinegar, and sriracha sauce.
Once seasoned, use the tip of a sharp knife to make small cuts or "knife pokes" into the meat, almost all the way through. These cuts should be about an inch apart and made at an angle, following the direction of the grain of the meat. This technique helps break up the long muscle fibers, ensuring a more tender steak.
Searing:
Heat your chosen skillet or pan on medium to high heat. Cast iron skillets are particularly good for cooking flank steak, as they provide an even cook and a nice char. Once the pan is hot—you can test this by hovering your hand a couple of inches above it—slowly lower the flank steak into the pan. This slow lowering technique helps to generate a good sear on the surface of the steak. Sear the steak for 2 to 4 minutes, depending on your desired level of doneness. If your steak curls or raises during cooking, use a metal spatula to press it down gently, ensuring even cooking.
After the first side is nicely browned, flip the steak and sear the other side for an additional 2 to 4 minutes. For an even cook, you can also use a cast-iron steak weight or a panini press weight to keep the steak flat during searing.
Resting and Slicing:
Once the steak is seared to your liking, remove it from the heat and let it rest. Place the steak on a cutting board, cover it with aluminum foil, and let it rest for 5 to 10 minutes. This resting period allows the juices to redistribute within the steak, ensuring a juicy and flavourful bite.
Finally, use a sharp knife to slice the flank steak into very thin slices. Cut the meat at a 45-degree angle, against the grain of the meat. This technique, known as "cutting on the bias," weakens the bonds of the muscle fibers, making each bite more tender.
Now your flank steak is prepared and ready to be served! Enjoy your delicious, home-cooked meal.
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Cooking the flank steak
Flank steak is a lean, flavourful, and relatively inexpensive cut of meat. It is best cooked rare, medium-rare, or medium. However, it can be tough if cooked improperly.
Preparation
Before cooking, trim off any fat or silverskin from the surface of the steak. Silverskin is the white and silver-looking membrane of connective tissue that does not dissolve when cooking. To remove it, use a sharp knife to cut between the meat and the membrane, then gently slide your knife along the silverskin. Next, cut away any remaining connective tissue, being careful not to remove too much meat.
If you are using a marinade, place the steak in a bowl or resealable plastic bag and cover it with your chosen marinade. Make sure the meat is completely covered, and turn the steak a few times while marinating. For food safety, always refrigerate the meat while marinating. 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 using 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 don't want to use a marinade, you can season the steak with salt and pepper, or a steak seasoning blend.
Once the steak has finished marinating, remove it from the refrigerator 30 minutes to 1 hour before cooking to allow it to come to room temperature. Poke small cuts into the meat with a sharp knife, at an angle and about 1 inch apart. This will help to break up the long muscle fibres.
Cooking
Heat a large cast-iron frying pan on high heat. You can add a bit of olive oil to the pan if desired. Place the steak in the hot pan and let it sear. For a rare steak, sear each side for 2-3 minutes. For a medium-rare steak, sear each side for 3-4 minutes. For a medium steak, sear each side for 4-5 minutes.
Remove the pan from the heat and let the steak continue to cook in the residual heat for 5-10 minutes. Use your fingertips or a meat thermometer to check for doneness. For a rare steak, the internal temperature should be 125°F (49°C), for medium-rare, 130°F (54°C), and for medium, 135°F (57°C).
Resting
Remove the steak from the pan and let it rest for 5-10 minutes before slicing. Resting the steak allows the juices to redistribute, resulting in a juicy and flavourful steak. Cover the steak lightly with foil while it rests. The temperature of the meat will continue to rise by about 5°F during this time, a process called "carryover cooking".
Serving
When slicing the steak, cut against the grain into very thin slices. Any juices that come out of the meat while resting or slicing should be returned to the pan and served over the meat. Flank steak goes well with chimichurri sauce and can be used in dishes like tacos, fajitas, or steak salad.
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Resting and slicing the flank steak
Resting the steak is a crucial step in the cooking process. It allows the juices to draw back into the steak, ensuring that when you slice it, the meat will be tender and juicy. The general rule is to let the steak rest for 5 minutes, but some recipes suggest resting for 10 minutes. This longer resting time brings the meat closer to room temperature, allowing for a more even cook.
When it comes to slicing flank steak, the direction of your cuts is essential. Flank steak has many long, thin muscle fibres running through it, so you should cut across the grain, not parallel to it. This shortens the fibres, making the meat easier to chew and more tender. Most cuts of flank steak are rectangular, so you'll slice across the width rather than the length. It's best to use a sharp chef's knife or carving knife for the cleanest cut.
Before cooking, you can also cut the steak with the grain into two smaller pieces, and then after cooking, slice these against the grain. This makes the steak more manageable and allows you to pull the pieces at different times, depending on their thickness.
To ensure a tender steak, it's important not to rinse the meat before cooking. Rinsing doesn't improve flavour or tenderness and only increases the risk of cross-contamination. Instead, trim any excess fat and silverskin, a thin membrane of connective tissue, from the steak.
Finally, when slicing, cut the steak into thin slices, about 1/8" thick. This ensures the meat is tender, as thicker slices may be tougher to chew.
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