5 from 12 votes
Cast Iron Flank Steak
The Cast Iron Flank Steak recipe involves marinating the steak in a mixture of olive oil, Worcestershire sauce, red wine vinegar, honey, garlic, and spices for at least 20 minutes or up to overnight. Before cooking, shallow cuts are made along the grain to help the marinade penetrate. It is then seared in a hot cast iron pan to develop a browned crust while keeping the inside tender. The marinade and searing method give this flank steak a balanced tangy, savory flavor with a touch of sweetness and spice.
Prep Time
22 mins
Cook Time
8 mins
Total Time
30 mins
Servings:
4
Calories:
436 kcal
Course:
Main Course, Dinner
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 436
% 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.