Emilie Meyer
Flank steak is a versatile, flavourful, and relatively cheap cut of beef that can be cooked in a variety of ways. However, it has a reputation for being tough and chewy if cooked improperly. To avoid this, it is recommended that flank steak be cooked rare, medium-rare, or medium and sliced thinly against the grain. Pan-grilling is a suitable method for cooking flank steak, as it allows for quick cooking over high heat, which helps to seal in the juices and prevent the meat from becoming tough.
| Characteristics | Values |
|---|---|
| Pan grill temperature | Medium-high heat (about 400˚F to 450˚F) |
| Grill pan type | Cast-iron skillet |
| Marinade ingredients | Olive oil, Worcestershire sauce, red wine vinegar, brown sugar, soy sauce, lemon juice, garlic, salt, black pepper |
| Marinade time | 30 minutes to 24 hours |
| Steak temperature | 120°F for very rare, 125°F for rare, 130°F to 135°F for medium-rare, 130˚F to 135˚F for medium |
| Resting time | 5 to 10 minutes |
| Steak weight | 1 to 1.5 pounds |
| Cut | Thin slices, at an angle, across the grain of the meat |
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What You'll Learn
Choosing the right cut of flank steak
Flank steak is a long, thin, and lean cut of beef. It is a specialty cut, known for its intense flavour and how tough it can be if improperly cooked. It is also a relatively affordable cut of meat.
When choosing the right cut of flank steak, it is important to look for high-quality meat. Avoid budget cuts and opt for USDA Prime or Wagyu flank steak. These high-quality cuts are known for their superior flavour and texture. Additionally, look for cuts that are either wet-aged or dry-aged, as the aging process enhances the flavour and quality of the meat.
When selecting your flank steak, consider the thickness of the cut. Flank steak is typically a thinner cut compared to other options like ribeye or tenderloin. This thinner profile affects the cooking time and temperature, requiring a shorter cooking time and a lower temperature to avoid overcooking.
Another factor to consider is the marbling of the meat. Flank steak is a lean cut with less fat content than other steaks. While this makes it a healthier option, the lack of fat can also impact tenderness. If you prefer a more tender steak, look for a cut with a moderate amount of marbling, as the fat will help keep the meat juicy and moist during cooking.
Finally, when choosing your flank steak, consider the intended cooking method. Flank steak is versatile and can be grilled, pan-seared, broiled, or used in stir-fries and skillets. If you plan to grill the steak, look for a thinner cut that will cook evenly on the grill. For pan-searing, a slightly thicker cut may be preferable, as it will provide more surface area for searing.
In summary, when choosing the right cut of flank steak, opt for high-quality, aged meat with a thickness suitable for your chosen cooking method. Consider the level of marbling if tenderness is a priority, and always handle this cut of meat with care to ensure it remains juicy and tender during cooking.
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Preparing the steak before cooking
Choose the Right Cut of Flank Steak
Start by selecting a good cut of flank steak. Avoid budget cuts, and opt for high-quality options like USDA Prime or Wagyu flank steak. These cuts are known for their superior flavour and texture. Also, look for wet-aged or dry-aged steaks, as the ageing process enhances their flavour and quality.
Marinade (Optional but Recommended)
While you can cook flank steak without marinating it, using a marinade can significantly improve its flavour and tenderness. A simple marinade made with pantry staples like olive oil, red wine vinegar, brown sugar, Worcestershire sauce, and soy sauce will do the trick. Fresh ingredients like garlic, ginger, and rosemary can also enhance the flavour. If you choose to marinate, place the steak in a bowl or resealable plastic bag, cover it completely with the marinade, and turn it a few times to ensure even coating. You can also score the surface of the steak lightly with a knife to help the marinade penetrate deeper and prevent curling during cooking.
Follow food safety guidelines by always refrigerating the steak during the marination process. The ideal marination time for flank steak is around 30 minutes to a few hours. Avoid over-marinating, as too much time in an acidic marinade can break down the meat fibres, making the steak mushy.
Season the Steak
If you choose not to marinate, seasoning the steak is crucial. You can use a simple combination of salt and black pepper to enhance the flavour. Sprinkle a generous amount of salt on both sides of the steak and let it rest at room temperature for 30 to 45 minutes. This step helps the salt absorb moisture from the steak, resulting in a deeper seasoning and a more tender texture.
Preheat the Pan
Towards the end of the resting period, preheat your skillet or cast-iron pan over medium-high heat. Add about a tablespoon of oil, such as olive oil, to the pan to prevent the steak from sticking. Just before adding the steak, sprinkle it with ground black pepper and any other desired seasonings.
Sear the Steak
Place the steak in the hot pan and sear each side for 2 to 3 minutes to develop a delicious crust. Continue cooking the steak on low heat until it reaches your desired doneness level. For the best results, use a meat thermometer to check the internal temperature of the steak. For medium-rare, aim for an internal temperature of 130°F to 135°F.
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Marinading the meat
While you don't have to marinate flank steak, it is a great way to infuse the meat with flavour and improve its texture. Flank steak is a thin cut with long muscle fibres and not a lot of fat, so a marinade can help to tenderise the meat and make it easier to chew.
There are many different marinade recipes you can use, but a good marinade will have both salt and acid, such as red wine vinegar, lemon juice or balsamic vinegar, to help tenderise the meat. You can also add olive oil to help the marinade adhere to the steak, soy sauce for a deep, savoury flavour, and spices like garlic and ginger to punch up the flavour.
If you are using a marinade, place your steak in a bowl or resealable plastic bag and cover it with the marinade. You can also score the meat with a knife to help the marinade penetrate deeper. Be sure to turn the steak a few times while marinating. For food safety, always refrigerate the meat while marinating.
How long you leave the steak to marinate depends on the type of marinade you are using. If your marinade contains acid, do not leave the steak to marinate for too long, as this can break down the meat fibres and make it mushy. For these marinades, 30 minutes to an hour should be enough. If your marinade does not contain acid, you can leave the steak to marinate for several hours, or even overnight.
After marinating, remove the steak from the marinade and pat it dry. Allow it to come to room temperature before cooking, which should take around 30-40 minutes.
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Pan-frying the steak
First, choose a good cut of flank steak. For the best results, it is recommended to opt for USDA Prime or Wagyu cuts. These cuts are identified as the best for flavour and texture. Choose cuts that are either wet-aged or dry-aged, as the aging process enhances the flavour and quality of the meat.
Before cooking, prepare the flank steak by salting it generously on both sides. Leave the steak to rest for 30-45 minutes at room temperature. This process helps to tenderise the meat and enhance its flavour.
When the steak is almost finished resting, preheat a cast-iron skillet over medium-high heat with a drizzle of oil. Just before adding the steak to the pan, sprinkle it with ground black pepper and your choice of seasonings.
Place the steak in the pan and sear for 2-3 minutes on each side. For a rare steak, cook until a meat thermometer inserted into the thickest part reads 120°F. For a medium-rare steak, cook until the thermometer reads 125°F. For a steak that is somewhere between medium-rare and medium, cook until the thermometer reads 130°F to 135°F.
After searing, continue cooking the steak on low heat until it reaches the desired level of doneness. Flank steak usually cooks in 10 minutes or less using the pan-searing method.
Once cooked to your liking, remove the steak from the pan and let it rest on a cutting board, covered with aluminium foil, for 10 minutes. This allows the juices to redistribute throughout the meat, ensuring a juicier bite.
Finally, cut the steak into very thin slices at an angle, across the grain of the meat. This helps to break down the tough long muscle fibres, making the meat easier to chew.
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Resting and serving the steak
Resting the steak is a crucial step in the cooking process. After removing the steak from the pan, cover it with aluminium foil and let it rest for 5 to 10 minutes. This allows the juices to redistribute throughout the meat, ensuring a juicier bite when you cut into it.
While the steak is resting, the residual heat will continue to cook it, so it's important to take it off the grill a few degrees below your desired final temperature. For a medium-rare steak, aim for an internal temperature of 130-135°F. You can use a meat thermometer to check the temperature, inserting it into the thickest part of the steak.
When it comes to serving, flank steak is best served rare or medium-rare to avoid dryness. Cut the meat into very thin slices at an angle, going against the grain of the meat to break through the tough, long muscle fibres. Any juices that escape during this process can be returned to the pan to add extra flavour to your dish.
Leftover flank steak can be stored in the refrigerator, tightly covered, for 4 to 5 days. To reheat, use low heat in the oven at 350°F until it reaches 110°F. Leftovers can be used in dishes such as steak salad, fajitas, or fried rice.
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Frequently asked questions
First, prepare the flank steak by salting it on both sides and letting it rest for 30-45 minutes at room temperature. Preheat a cast-iron skillet over medium-high heat with a drizzle of oil. Sprinkle the steak with ground black pepper and your choice of seasonings. Sear the steak on each side for 2-3 minutes, then continue cooking on low heat until the steak reaches the desired doneness level.
Use your fingertips to check for doneness or insert a meat thermometer into the thickest part of the steak—120°F for very rare, 125°F for rare, 130°F for medium-rare, and 135°F for medium. Flank steak should be served rare or medium-rare, otherwise, it may be too dry.
Many people use a marinade to tenderize the flank steak before grilling. A good marinade has both salt and acid to help tenderize the meat. You can use a simple marinade made with olive oil, Worcestershire sauce, red wine vinegar, and brown sugar. Place the steak in a bowl or resealable plastic bag, cover it with the marinade, and leave it in the refrigerator for 30 minutes to several hours.
