Tiffany Haney
Grilled flank steak is a quick, easy, and versatile dish that can be adapted to suit many occasions. It is a thin, inexpensive, and flavourful cut of meat that can be cooked on a grill or in a grill pan. The key to a tender and juicy steak is a good marinade and careful timing. This article will explain how to grill flank steak to perfection using a grill pan.
| Characteristics | Values |
|---|---|
| Type of meat | Flank steak |
| Cut | Thin, long, lean |
| Marinade ingredients | Olive oil, soy sauce, lemon juice, garlic, salt, black pepper, rosemary, balsamic vinegar, ginger, honey, Worcestershire sauce, red wine vinegar, brown sugar |
| Marinade time | 2-4 hours to 24 hours |
| Grill pan temperature | 400˚F to 450˚F |
| Cooking time | 3-5 minutes per side |
| Internal temperature | 130˚F to 135˚F for medium-rare, 145˚F max |
| Resting time | 5-10 minutes |
| Slicing | Thin slices, across the grain |
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What You'll Learn
Choose the right cut of steak
Choosing the right cut of steak depends on your personal preferences and how you intend to cook it. For instance, if you're looking to grill a steak on a grill pan, you'll want to choose a thinner cut of steak, such as flank steak, top round steak, skirt steak, or flat iron steak. These cuts are ideal for grilling because they cook quickly and evenly, resulting in a juicy and flavorful steak.
Flank steak, in particular, is a long, thin, and lean cut of beef that is relatively inexpensive. It has long muscle fibres that benefit from a good marinade to help tenderize the meat and add flavour. A marinade with ingredients like olive oil, soy sauce, lemon juice, vinegar, and garlic can help to tenderize the meat and enhance its natural flavours. It's important to score the meat lightly before marinating to help the marinade penetrate deeper and prevent the steak from curling up on the grill.
If you're looking for a more premium cut of steak, the ribeye, New York strip, and T-bone are excellent choices. The ribeye is cut from the rib area and is known for its robust flavour and juicy, well-marbled texture. The New York strip, on the other hand, comes from the longissimus muscle behind the ribs, offering a combination of tenderness and flavourful marbling. The T-bone is a popular choice at steakhouses as it gives you two steaks in one—a tenderloin on one side and a strip steak on the other, providing a range of textures and flavours.
For a tender steak, the filet mignon, also known as the tenderloin, is the softest option. It has a mild flavour and low marbling, making it a great complement for seasonings, sauces, or a bacon wrap. It's typically cooked rare to medium-rare. Another newer option gaining popularity is the flat iron steak, which is the second most tender cut with a bold beefy flavour and fantastic marbling.
Ultimately, the right cut of steak depends on your taste preferences, budget, and cooking method. Thinner cuts like flank steak are ideal for grilling on a grill pan, while premium cuts like ribeye, New York strip, and T-bone offer a more indulgent steak experience.
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Prepare a marinade
A good marinade is essential to ensure your flank steak is tender and juicy. The acids in ingredients like lemon juice or vinegar help to tenderise the meat and enhance its flavour. You can also score the meat lightly in a diamond pattern to help the marinade penetrate deeper and prevent the steak from curling up on the grill.
Rosemary Balsamic Marinade
This marinade combines the sweet and savoury flavours of rosemary, soy sauce and balsamic vinegar. You can also add some olive oil to help the marinade adhere to the steak and keep it from sticking to the grill. Place the steak in a zip-top bag with the marinade and let it marinate in the refrigerator for at least 2-4 hours, or up to 24 hours if you prefer a stronger flavour.
Soy Sauce Marinade
This simple marinade uses ingredients you likely already have in your cupboard. Combine soy sauce, olive oil, lemon juice, minced garlic, and salt and pepper to taste. You can also add a touch of honey for sweetness. Whisk the ingredients together in a large baking dish, then place the steak in the dish and turn it a few times to coat. Cover and refrigerate for at least 30 minutes.
Remember, flank steak benefits from a good marinade, but leaving it in an acidic marinade for too long can start to break down the meat fibres and make it mushy. Aim to marinate your steak for at least a few hours, but no longer than 24 hours.
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Preheat the grill pan
Preheating your grill pan is a crucial step in the process of grilling flank steak. It ensures that your steak cooks evenly and effectively, creating those desirable grill marks. Here's a detailed guide to preheating your grill pan:
Firstly, understand that flank steak is a thin cut of meat, so it cooks relatively quickly. It is important to preheat your grill pan to a high temperature to achieve a nice sear on the surface of the steak. Aim for a temperature of at least 400˚F to 450˚F. If using an outdoor gas grill, make sure to preheat it before placing the steak on the grill grates.
When using a grill pan on the stovetop, you have the option to start with a cold pan and increase the heat to medium-high or high. Alternatively, you can preheat your grill pan in the oven. If you have a cast-iron or carbon steel pan, place it in a 500˚F oven before transferring it to the stovetop or broiler. This method ensures your grill pan reaches the desired high temperature.
For stovetop cooking, you can also preheat your grill pan over medium-high heat. This temperature setting is crucial, as it will impact the cooking time and final texture of your flank steak. A medium-high heat setting will help you achieve a juicy steak without overcooking it.
Remember, the thickness of your flank steak will also influence the preheating process. If your steak is thicker, you may need to preheat your grill pan for a slightly longer period to ensure consistent cooking. However, always be cautious when working with high temperatures and make adjustments as needed to avoid overcooking your steak.
By following these instructions, you'll be able to effectively preheat your grill pan, setting the stage for a perfectly grilled flank steak. The combination of the right temperature, grill marks, and cooking time will result in a delicious and juicy outcome.
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Sear the steak
Flank steak is a thin, inexpensive, and versatile cut of beef. It can be grilled or cooked in a pan.
Searing flank steak on the stovetop can produce a lot of smoke, so make sure to open your windows and turn on the vents over your range.
If using a cast-iron skillet or grill pan, heat it over medium-high heat (about 400˚F to 450˚F). Place the steak directly over the flame or on the grill pan and cook for 3 to 5 minutes on each side. A meat thermometer inserted into the thickest part of the steak should read 130˚F to 135˚F for medium-rare.
If you are using a cast-iron or carbon steel pan, you can preheat it in a 500˚F oven and then cook the steak under the broiler or on the stovetop on high heat. You can also start from cold and heat the pan to medium-high, flipping the steak every 30 seconds until your desired doneness is reached.
For a nice, crispy sear, make sure your grill pan is hot before placing the steak on it. A high heat will quickly lock in the juices and give you those sought-after grill marks.
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Rest the steak
Resting the steak is an important step in the cooking process. It allows the steak to finish cooking and the juices to redistribute, resulting in a juicy and tender bite. The steak will continue to cook after being removed from the heat, so it is important to take it off the grill or pan a few degrees below your desired final temperature. For example, for a medium-rare steak, the final temperature should be around 130-135°F, so you would want to remove the steak from the heat at around 125-130°F.
The steak should be allowed to rest for about 5-10 minutes. During this time, you can check the temperature with a meat thermometer. If the steak is not done enough, you can always return it to the heat for a few minutes. Cover the steak with aluminum foil while it rests, and collect any juices that come out to add back to the steak or pan before serving.
It is important to note that flank steak has a reputation for being tough, and this can be due to overcooking. To avoid this, cook the steak for no longer than 4-5 minutes per side, and do not cook beyond 145°F. Medium-rare is the ideal doneness for flank steak, and it should not be cooked above medium.
Finally, when slicing the steak, be sure to cut against the grain. This will shorten the long muscle fibers, making the steak easier to chew and more tender.
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Frequently asked questions
Marinate the steak for at least 2-4 hours, but no more than 24 hours, as the acid in the marinade can start to break down the meat fibres, making it mushy.
Flank steak is best cooked over high heat for a short time. It's a thin cut of meat, so it cooks quickly. On a grill pan, cook for 3-5 minutes on each side over medium-high heat.
Flank steak is best served rare or medium-rare, otherwise, it may be too dry. Aim for an internal temperature of 130-135°F.
Olive oil, soy sauce, balsamic vinegar, lemon juice, garlic, salt, pepper, rosemary, ginger, and brown sugar.
