Cast Iron Flank Steak
User Reviews
5
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Prep Time
22 mins
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Cook Time
8 mins
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Total Time
30 mins
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Servings
4
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Calories
436 kcal
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Course
Main Course, Dinner
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Cuisine
American
Cast Iron Flank Steak
Description
The recipe for Cast Iron Flank Steak centers on a flavorful marinade combining olive oil, Worcestershire sauce, red wine vinegar, honey, garlic, kosher salt, black pepper, thyme, and optional red pepper flakes. The marinade both tenderizes and infuses the meat with savory and tangy notes balanced by honey's mellow sweetness. The technique involves scoring the steak lightly to allow deeper marinade absorption. Cooking takes place in a hot cast iron pan, which crisps the exterior quickly for a caramelized crust while searing the inside to the desired doneness without overcooking.
The result is a richly flavored steak with a firm but tender texture. This steak pairs well with sides that can complement its bold flavor like grilled vegetables or a fresh salad. Serving it sliced against the grain will maximize tenderness and allow the flavors to shine through.
Leftover steak should be stored in an airtight container in the refrigerator and is best used within 3 days for maintaining quality. Removing the steak from the fridge about 30 minutes before cooking ensures more even cooking temperature throughout.
Ingredients
- 1 1/2 pounds flank steak
- 1/3 cup extra virgin olive oil
- 1/4 cup Worcestershire sauce
- 1/4 cup red wine vinegar
- 1 1/2 tablespoons honey
- 1 tablespoon garlic minced
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon thyme dried leaves
- 1/4 teaspoon red pepper flakes optional, crushed
Instructions
- Use a sharp knife to carefully cut shallow cuts into the steak, in the direction of the grain (little knife pokes). Flip the steak and repeat on the other side.
- Add olive oil, Worcestershire sauce, vinegar, honey, garlic, salt, pepper, thyme and roasted red pepper flakes (if using) to a plastic zipped top bag, seal and shake until well combined. Place the steak in the bag and seal it, removing as much air as possible. Massage the marinade into the meat, then marinate at least 20 minutes at room temperature, or overnight in the fridge.
- If marinating longer than 30 minutes, place the steak in the fridge covered. Remove the steak from the refrigerator 30 minutes before cooking, and allow it to sit at room temperature. Remove the steak from the bag and discard the marinade.
- Heat a large cast iron frying pan on high heat. Press the steak into the hot pan, searing it for 2 to 4 minutes on each side until well browned and cooked to your desired temperature. 120°F for very rare, 125°F for rare, or 130°F for medium rare, 135°F for medium. (Flank steak should be served rare or medium rare to keep it from drying out.)
- Transfer the steak to a cutting board, tent it with foil, and allow it to rest for 10 minutes before slicing thinly across the grain and serving as desired.
Notes
- Marinate the steak for at least 20 minutes to allow flavors to penetrate, but longer marinating overnight yields deeper taste and tenderness.
- Allow the steak to rest at room temperature about 30 minutes before cooking to promote even cooking.
- Store leftover cooked steak in an airtight container refrigerated up to 3 days to preserve flavor and texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 436 kcal
% Daily Value*
| Calories | 436kcal | 22% |
| Carbohydrates | 11g | 4% |
| Protein | 37g | 74% |
| Fat | 27g | 42% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 16g | 80% |
| Cholesterol | 102mg | 34% |
| Sodium | 899mg | 37% |
| Potassium | 743mg | 16% |
| Fiber | 0.2g | 1% |
| Sugar | 8g | 16% |
| Vitamin A | 57IU | 1% |
| Vitamin C | 3mg | 3% |
| Calcium | 64mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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