Can You Cook Flat Iron Steak in the Oven?

Table of Contents

1. Introduction
2. Understanding Flat Iron Steak
3. Preparing Flat Iron Steak for the Oven
4. Cooking Flat Iron Steak in the Oven
5. Serving Suggestions
6. Storing and Using Leftovers
7. Conclusion
8. FAQ

Introduction

Imagine biting into a perfectly cooked steak that is both tender and packed with flavor. Flat iron steak, often hailed for its deliciousness and value, has become a favorite among beef enthusiasts. But can you cook flat iron steak in the oven? The answer is a resounding yes! This versatile cut can be transformed into a meal fit for a gourmet restaurant right from your kitchen.

Flat iron steak, cut from the shoulder of the cow, has gained popularity due to its rich flavor and tenderness. It's not only budget-friendly but also relatively quick to prepare, making it a go-to choice for busy weeknights or special occasions alike.

In this blog post, we will explore everything you need to know about cooking flat iron steak in the oven. From preparation to cooking techniques, we will provide a comprehensive guide to ensure your steak turns out perfectly every time. You'll learn about seasoning, cooking times, and how to achieve your desired level of doneness. Additionally, we'll touch on serving suggestions and how to store any leftovers. By the end of this post, you'll be equipped with all the knowledge needed to impress your friends and family with your culinary skills.

Let’s dive into the art of preparing this delectable cut of meat and discover how to elevate your home cooking with flat iron steak cooked in the oven.

Understanding Flat Iron Steak

What is Flat Iron Steak?

Flat iron steak is derived from the top blade of the chuck section of the cow. It is named for its flat shape, resembling an old-fashioned iron. This cut is known for its remarkable tenderness, second only to the tenderloin among beef cuts. Because it comes from a well-exercised muscle, it boasts a rich beefy flavor, making it a favorite among steak lovers.

Nutritional Benefits

Not only is flat iron steak delicious, but it's also packed with nutrients. A 3-ounce serving typically contains:

• Calories: Approximately 220
• Protein: 26 grams
• Fat: 12 grams
• Iron: 3 mg (15% of the recommended daily value)
• Zinc: 4 mg (30% of the recommended daily value)

These nutrients make flat iron steak a great choice for those looking to increase their protein intake while enjoying a flavorful meal.

Preparing Flat Iron Steak for the Oven

Choosing the Right Cut

When selecting flat iron steak, look for a piece that has good marbling—this is the fat interspersed within the muscle, which adds flavor and tenderness. Opt for steaks that are bright red in color and firm to the touch. You can find high-quality flat iron steak at local butchers or through specialty meat delivery services like Land and Sea Delivery, which offers premium selections delivered straight to your door.

Essential Ingredients

To cook flat iron steak in the oven, you'll need the following ingredients:

• Flat iron steak (1-2 pounds)
• Olive oil (or another cooking oil)
• Kosher salt
• Freshly ground black pepper
• Optional: Garlic powder, smoked paprika, or your favorite steak rub

Seasoning the Steak

1. Bring to Room Temperature: Remove the steak from the refrigerator about 45 minutes prior to cooking. Allowing it to reach room temperature helps it cook evenly.
2. Season Generously: Pat the steak dry with paper towels to remove excess moisture. Rub a light coat of olive oil on both sides and season liberally with kosher salt and freshly ground black pepper. If desired, add garlic powder or smoked paprika for extra flavor.

Cooking Flat Iron Steak in the Oven

Broiling Method

Broiling is one of the best ways to cook flat iron steak in the oven as it allows for quick cooking at high temperatures, creating a delicious crust while keeping the inside tender.

Instructions:

1. Preheat the Broiler: Set your oven's broiler to high (about 500°F). Position the rack so that the steak will be about 6 inches away from the heating element.
2. Prepare the Baking Sheet: Line a rimmed baking sheet with aluminum foil for easy cleanup. If you have a broiler pan, that’s even better, as it allows for fat to drip away from the steak during cooking.
3. Broil the Steak:
   • Place the seasoned flat iron steak on the prepared baking sheet.
   • Broil for approximately 5-6 minutes on one side.
   • Carefully flip the steak using tongs and broil for an additional 5-6 minutes on the other side.
4. Check for Doneness: Use an instant-read thermometer to check the internal temperature. For medium-rare, aim for 130-135°F. Remember that the temperature will continue to rise slightly while the steak rests.
5. Rest the Steak: Once cooked to your liking, transfer the steak to a cutting board and cover it loosely with aluminum foil. Allow it to rest for 5-10 minutes to let the juices redistribute for optimal tenderness.

Alternative Oven Cooking Methods

While broiling is ideal, there are other methods for cooking flat iron steak in the oven:

Baking

1. Preheat the Oven: Set your oven to 425°F.
2. Sear the Steak First: In a hot skillet, sear the steak for 2-3 minutes on each side until browned. This step is optional but enhances flavor.
3. Bake: Transfer the skillet or steak to a baking sheet and bake for 12-15 minutes, depending on the thickness, until it reaches your desired doneness.

Reverse Searing

This method involves cooking the steak at a lower temperature before searing it at the end for a perfect crust.

1. Slow Cook: Preheat your oven to 275°F. Season the flat iron steak and place it on a wire rack over a baking sheet. Bake for 20-30 minutes until the internal temperature reaches about 120°F.
2. Sear: Heat a skillet over high heat and add a little oil. Sear the steak for 1-2 minutes on each side until a crust forms. Allow to rest before slicing.

Serving Suggestions

Flat iron steak is incredibly versatile and pairs well with various sides and sauces. Here are some ideas to elevate your meal:

Classic Sides

• Mashed Potatoes: Creamy mashed potatoes complement the richness of the steak.
• Roasted Vegetables: Seasonal vegetables, such as asparagus or Brussels sprouts, offer a nutritious and colorful addition to your plate.
• Salads: A fresh arugula salad with lemon vinaigrette can provide a refreshing contrast to the steak.

Flavorful Sauces

• Chimichurri: This herbaceous sauce made with parsley, garlic, red wine vinegar, and olive oil enhances the beefy flavor of flat iron steak.
• Mushroom Sauce: A rich mushroom sauce adds depth and earthiness to the dish.
• Soy-Ginger Glaze: For an Asian twist, serve the steak with a soy-ginger sauce that pairs beautifully with the meat.

Storing and Using Leftovers

If you're lucky enough to have leftovers, flat iron steak can be stored properly for future meals:

1. Refrigerate: Place the cooled steak in an airtight container. It can be stored in the refrigerator for 3-4 days.
2. Freezing: For longer storage, wrap the steak tightly in plastic wrap and place it in a freezer bag. It can last up to 2-3 months in the freezer.

Reheating Tips

To avoid drying out the steak, reheat gently:

• Microwave: Place slices of steak on a microwave-safe plate, cover with a damp paper towel, and microwave in short intervals until warm.
• Oven: Preheat your oven to 250°F, place the steak on a baking sheet, and heat until warmed through.

Conclusion

Cooking flat iron steak in the oven is an approachable and rewarding endeavor that can yield delicious results. By understanding the cut, selecting the right ingredients, and mastering the cooking techniques, you can create a steak that rivals those found in high-end steakhouses.

Whether you choose to broil, bake, or employ reverse searing, the key is to monitor the temperature and allow the steak to rest. Pair your perfectly cooked flat iron steak with your favorite sides and sauces for a meal that is sure to impress.

Ready to take your culinary skills to the next level? Explore the options available at Land and Sea Delivery for fresh, premium flat iron steak and other quality meats delivered right to your door. Your next delicious meal awaits!

FAQ

How long should I cook flat iron steak in the oven?

For medium-rare, broil the steak for about 5-6 minutes per side, depending on thickness. Always use an instant-read thermometer to check for doneness.

Should I marinate flat iron steak before cooking?

While marinating is optional, it can add extra flavor. If you choose to marinate, aim for a couple of hours, but the steak can also be delicious without it.

What is the best way to tell if flat iron steak is done?

The most reliable way is to use an instant-read thermometer. For medium-rare, look for an internal temperature of 130-135°F.

Can I use flat iron steak in recipes that call for other cuts, like skirt or flank steak?

Yes, flat iron steak can be used interchangeably in many recipes that call for skirt or flank steak due to its similar texture and flavor profile.

How do I store leftover flat iron steak?

Store leftover steak in an airtight container in the refrigerator for 3-4 days or freeze it for longer storage. Reheat gently to maintain tenderness.

By following these guidelines and using quality ingredients from Land and Sea Delivery, you can enjoy a delicious flat iron steak cooked perfectly in your oven. Happy cooking!