Olivia Carter
Flank steak is a delicious cut of beef known for its rich flavor and tender texture. It’s a versatile protein that can be cooked in a variety of ways, but one of the best methods is in the oven using a cast iron skillet. This cooking technique allows the steak to develop a beautiful crust while keeping the inside juicy and flavorful.
To begin, preheat your oven to a high temperature, around 450°F (230°C). While the oven is heating up, take your flank steak out of the refrigerator and let it come to room temperature. This will ensure that the steak cooks evenly and stays juicy throughout the cooking process.
Next, season your steak generously with salt and pepper on both sides. For an extra kick of flavor, you can add herbs and spices of your choice, such as garlic powder, paprika, or rosemary. Rub the seasoning into the steak, making sure it’s evenly coated.
Heat a cast iron skillet over high heat on the stovetop until it’s smoking hot. This will help to create a good sear on the steak. Carefully place the seasoned flank steak onto the hot skillet and let it cook for about 2-3 minutes on each side, or until a golden brown crust forms.
Once both sides of the steak are seared, transfer the skillet to the preheated oven. Cook the steak for an additional 8-10 minutes for medium-rare, or longer if you prefer it more well-done. Use a meat thermometer to check the internal temperature; for medium-rare, the steak should register around 130°F (54°C).
Remove the skillet from the oven and let the flank steak rest for a few minutes before slicing. This allows the juices to redistribute and the steak to become even more tender. Slice the steak against the grain into thin strips, and serve it immediately. Flank steak pairs well with a variety of side dishes, such as roasted vegetables or mashed potatoes.
Now you know how to cook flank steak in the oven using a cast iron skillet. It’s a simple and delicious way to enjoy this flavorful cut of beef. Whether you’re cooking for yourself or for a crowd, this method is sure to impress with its juicy and tender results.
Preparing Your Flank Steak
Before you can start cooking your flank steak in the oven using a cast iron skillet, you need to properly prepare the meat to ensure it is flavorful and tender.
1. Choosing the Right Flank Steak
When selecting your flank steak, look for a cut that is well-marbled with thin white streaks of fat running through the meat. This marbling will add juiciness and flavor to your steak when cooked.
2. Seasoning the Meat
Seasoning your flank steak is an essential step to enhancing its taste. Prepare a dry rub using salt, black pepper, garlic powder, and any other desired herbs or spices. Generously season both sides of the steak, ensuring even coverage.
You can also marinate your flank steak overnight in a mixture of your choice, such as soy sauce, Worcestershire sauce, balsamic vinegar, and olive oil. This will further infuse the meat with flavor and tenderize it.
3. Preparing the Skillet
Preheat your cast iron skillet in the oven at a high temperature for about 10 minutes. This will allow the skillet to become hot enough to sear the steak properly.
During this time, you can also preheat your oven to the desired cooking temperature. Typically, flank steak is cooked at a moderate-high heat between 400°F to 450°F (200°C to 230°C).
Choosing the Right Cut of Flank Steak
When it comes to cooking flank steak in the oven using a cast iron skillet, selecting the right cut of meat is crucial for a delicious and tender result. The flank steak, also known as London broil, is a flavorful and lean cut that benefits from marinating and cooking with high heat.
When purchasing flank steak, look for a cut that is about 1 to 1.5 inches thick. This thickness allows for even cooking and prevents the meat from drying out in the oven. Additionally, choose a flank steak that has a nice, bright red color and minimal visible fat.
Grass-fed versus Grain-fed
Another factor to consider when selecting your flank steak is whether it is grass-fed or grain-fed. Grass-fed flank steak tends to be leaner and have a more pronounced beef flavor, while grain-fed flank steak is often more tender due to the marbling from grain feeding. Both options can yield delicious results, so choose based on your personal preference.
Grade of Flank Steak
The grade of the flank steak can also impact its quality and flavor. USDA Prime grade is the highest quality and typically more tender and flavorful, but it can also be more expensive. USDA Choice grade is a good option for a balance of quality and price, while USDA Select grade is more budget-friendly but may be slightly less tender and flavorful.
| Cut | Thickness | Color | Visible Fat |
|---|---|---|---|
| Flank Steak | 1 to 1.5 inches | Bright red | Minimal |
Tenderizing the Flank Steak
To ensure a tender and juicy flank steak, it’s important to tenderize the meat before cooking. Flank steak is a lean cut, which means it can be tough if not prepared properly. Here are a few methods for tenderizing the flank steak:
1. Marinade
Marinating the flank steak is an effective way to tenderize the meat and add flavor. Prepare a marinade using a combination of ingredients such as soy sauce, Worcestershire sauce, olive oil, garlic, and herbs. Place the flank steak in a zip-top bag and pour the marinade over it. Seal the bag and let the meat marinate in the refrigerator for at least 1-2 hours or overnight.
Pro tip: Using acidic ingredients like lemon juice or vinegar in the marinade can help break down the tough fibers in the meat, making it more tender.
2. Meat Mallet
If you don’t have time to marinate the flank steak, you can use a meat mallet to tenderize the meat. First, place the steak on a cutting board and cover it with plastic wrap. Using the flat side of the meat mallet, gently pound the steak to break down the muscle fibers. Be careful not to overdo it, as you don’t want to completely flatten the steak.
Pro tip: To avoid making a mess, place the meat inside a large zip-top bag before pounding it with the meat mallet.
3. Score the Meat
Scoring the flank steak can also help tenderize it. Using a sharp knife, make shallow cuts diagonally across the surface of the meat, about 1/4 inch apart. This technique breaks up the muscle fibers and allows for better absorption of the marinade or seasoning.
Pro tip: Score both sides of the meat to ensure that it absorbs flavors evenly.
Marinating the Flank Steak
Marinating the flank steak is a crucial step to enhance its flavor and tenderness. Here’s how you can marinate the flank steak:
1. Create a marinade:
You can create a delicious marinade by combining various ingredients such as soy sauce, Worcestershire sauce, olive oil, garlic, lemon juice, herbs, and spices. Feel free to experiment with different flavors according to your preferences.
2. Tenderize the steak:
Before marinating, it is recommended to tenderize the flank steak to help it absorb the flavors better. You can use a meat tenderizer or a fork to pierce the steak on both sides. This will also help to break down the muscle fibers, resulting in a more tender steak.
3. Place the steak in a resealable bag:
Transfer the tenderized flank steak to a resealable plastic bag. Make sure the bag is large enough to hold the steak comfortably.
4. Pour the marinade:
Pour the marinade over the flank steak, ensuring that it is evenly coated on all sides. You can use your hands or tongs to massage the marinade into the meat, making sure that it reaches every part.
5. Seal and refrigerate:
Seal the bag tightly, removing any excess air. Place it in the refrigerator and let the flank steak marinate for at least 4 hours, but preferably overnight. Marinating overnight will allow the flavors to penetrate the meat deeply, resulting in a more flavorful steak.
6. Occasional flipping:
While marinating, flip the bag occasionally to ensure that the marinade is distributed evenly throughout the steak.
By marinating the flank steak, you not only infuse it with flavors but also help to tenderize it. This will result in a mouthwatering and enjoyable steak when it’s time to cook it in the oven using a cast iron skillet.
Preheating Your Cast Iron Skillet
Before cooking your flank steak in the oven, it is important to preheat your cast iron skillet. Preheating the skillet helps to ensure that the steak cooks evenly and develops a delicious crust.
To preheat your cast iron skillet, start by placing it in the oven. Set the oven temperature to 400 degrees Fahrenheit (200 degrees Celsius) and allow the skillet to heat up for about 10 minutes.
While the skillet is preheating, take the time to season your flank steak. Rub the steak with salt, pepper, and any other desired seasonings. Let the steak sit at room temperature for about 30 minutes to allow the flavors to penetrate the meat.
Once the skillet is hot, carefully remove it from the oven using oven mitts or a thick towel. Place the skillet on a heat-resistant surface and turn the stovetop burner to medium-high heat.
At this point, you may choose to add a small amount of oil or fat to the skillet to prevent sticking. However, since flank steak is relatively lean, it is not necessary to add any extra fat.
With the skillet heated and ready, you can now proceed to cook your flank steak in the oven according to your preferred recipe. Whether you prefer medium-rare or well-done, using a preheated cast iron skillet will help you achieve delicious results.
Ensuring Proper Skillet Temperature
One of the most important factors in cooking a perfect flank steak in a cast iron skillet is ensuring that the skillet reaches the proper temperature before adding the steak. This will help create a beautiful sear on the outside while maintaining a juicy and tender center.
To ensure the skillet is at the right temperature, preheat it over medium-high heat for about 5 minutes. This will allow the skillet to evenly distribute heat and reach the ideal temperature for searing the steak.
While preheating the skillet, you can also season the flank steak with your preferred spices and seasonings. Rubbing the steak with salt, pepper, and other herbs will enhance its flavor and create a delicious crust.
Before adding the steak to the skillet, make sure to coat the bottom of the skillet with a thin layer of oil or butter. This will prevent the steak from sticking to the pan and help create a nice caramelization on the surface.
Once the skillet is properly heated, carefully place the seasoned flank steak into the skillet. You should hear a sizzling sound as the steak makes contact with the hot surface – this is a good sign that the skillet is at the right temperature.
For a medium-rare flank steak, cook it for about 4-5 minutes on each side, flipping only once. This will allow the steak to develop a nice crust, while still keeping the inside tender and juicy. Use a meat thermometer to check the internal temperature – it should read around 130-135°F (54-57°C) for medium-rare.
Once the steak is cooked to your desired doneness, remove it from the skillet and let it rest for a few minutes. This will allow the juices to redistribute and ensure a moist and flavorful steak.
Remember that cast iron retains heat very well, so be careful when handling the skillet. Always use oven mitts or heat-resistant gloves to protect your hands.
By ensuring the skillet reaches the proper temperature, you can create a deliciously seared flank steak that is full of flavor and perfectly cooked. Enjoy!
Cooking the Flank Steak in the Oven
Once your cast iron skillet is preheated, you can begin cooking your flank steak in the oven. Follow these steps to achieve a deliciously juicy and tender steak:
- Preheat your oven to 400°F (200°C).
- Place the preheated cast iron skillet with the flank steak in the oven.
- Cook the steak for about 4-6 minutes on each side, or until it reaches your desired level of doneness.
- Use a meat thermometer to check the internal temperature of the steak. For medium-rare, aim for a temperature of about 135°F (57°C). For medium, aim for about 145°F (63°C).
- Keep in mind that the cooking time may vary depending on the thickness of your steak. Thicker cuts may require a slightly longer cooking time.
- Once the steak is cooked to your liking, remove it from the oven and let it rest for a few minutes before slicing. This will allow the juices to redistribute, resulting in a more flavorful and tender steak.
- Slice the steak against the grain, which will make it easier to chew and more tender.
- Serve the flank steak with your favorite side dishes, such as mashed potatoes, roasted vegetables, or a fresh salad.
Enjoy your perfectly cooked flank steak, straight from the oven!
Searing the Flank Steak in the Skillet
Before searing the flank steak in the skillet, make sure to preheat your oven to the desired temperature, usually around 450°F (230°C). This high heat will help create a crispy and flavorful crust on the steak.
1. Place a cast iron skillet on the stovetop over medium-high heat. Allow the skillet to heat up for a few minutes until it is very hot.
2. While the skillet is heating, season the flank steak with salt, pepper, and any other desired spices or herbs. Rub the seasoning into the meat, ensuring it is evenly coated.
3. Once the skillet is hot, carefully place the seasoned flank steak into the pan. You should hear a sizzling sound as soon as the meat hits the hot skillet.
4. Allow the steak to sear for about 2-3 minutes on each side, or until a brown crust forms. Use tongs to flip the steak halfway through cooking. This searing process will lock in the juices and add depth of flavor to the meat.
5. After searing the steak on both sides, transfer the skillet to the preheated oven. Cook the steak in the oven for an additional 7-10 minutes, or until it reaches your desired level of doneness. Use a meat thermometer to check the internal temperature of the steak. For medium-rare, the temperature should be around 125°F (52°C), while medium can be achieved at around 135°F (57°C).
6. Once the flank steak is cooked to your liking, remove it from the oven and transfer it to a cutting board. Allow the meat to rest for a few minutes to allow the juices to redistribute before slicing.
7. To serve, slice the flank steak against the grain into thin strips. This will help ensure the meat remains tender and easy to chew.
Now that you have seared and cooked the flank steak to perfection, you can serve it as is or incorporate it into various dishes like steak sandwiches, salads, or tacos. Enjoy!
Finishing the Flank Steak in the Oven
Once you have seared both sides of the flank steak in the cast iron skillet, it’s time to finish cooking it in the oven. Preheat your oven to 400°F (200°C).
Transfer the cast iron skillet with the seared steak into the preheated oven. Make sure to use oven mitts or pot holders to handle the hot skillet.
Cook the flank steak in the oven for about 5-7 minutes for medium-rare. If you prefer your steak to be cooked to a different level of doneness, adjust the cooking time accordingly.
Use an instant-read meat thermometer to check the internal temperature of the steak. For medium-rare, it should register around 130°F (55°C).
Keep in mind that the steak will continue to cook slightly after it is removed from the oven, so you may want to take it out a few degrees below your desired doneness.
Once the steak has reached your desired level of doneness, remove it from the oven and transfer it to a cutting board or a plate. Let it rest for about 5 minutes before slicing.
Slicing the flank steak against the grain will ensure a tender and juicy result. Use a sharp knife to cut thin slices of steak.
You can serve the flank steak as it is or with your favorite side dishes. Enjoy!
FAQ
How long should I cook flank steak in the oven for?
The cooking time for flank steak in the oven can vary depending on the desired level of doneness. As a general guideline, you can cook a 1.5-pound flank steak at 425°F (220°C) for about 15-20 minutes for medium-rare, or 20-25 minutes for medium. It’s important to use a meat thermometer to check the internal temperature of the steak to ensure it is cooked to your desired level of doneness.
Can I marinate the flank steak before cooking it in the oven?
Yes, marinating the flank steak before cooking it in the oven can add flavor and help tenderize the meat. You can make a simple marinade using ingredients like soy sauce, Worcestershire sauce, garlic, lemon juice, and herbs. Simply place the flank steak in a resealable bag or a shallow dish, pour the marinade over it, and let it marinate in the refrigerator for at least 30 minutes or up to 24 hours before cooking. Just make sure to pat the steak dry before cooking it in the cast iron skillet.
