How Long to Cook Flank Steak in Oven at 350: A Comprehensive Guide

Table of Contents

1. Introduction
2. Understanding Flank Steak
3. Preparing Flank Steak for Cooking
4. Cooking Flank Steak in the Oven
5. Slicing Flank Steak
6. Flavor Pairings and Serving Suggestions
7. Conclusion
8. FAQ

Introduction

Imagine a perfectly cooked flank steak, its juices glistening under a light sear, ready to be sliced against the grain for a tender, flavorful experience. Flank steak is not only a culinary delight, but it also embodies the essence of quality beef, making it a popular choice for home cooks and professional chefs alike. However, cooking this cut to perfection can be a challenge, especially if you're unsure about the ideal cooking times and methods.

Flank steak, cut from the abdominal muscles of the cow, is known for its rich flavor and relatively low-fat content. While this lean cut is versatile and budget-friendly, it requires the right techniques to avoid a chewy disaster. Many people wonder: "How long to cook flank steak in oven at 350?" This blog post will delve into the specifics of cooking flank steak in the oven, ensuring you achieve the best possible results.

By the end of this article, you will understand the ideal cooking times, techniques, and tips for preparing flank steak in the oven, alongside useful insights about marinades and resting times. Whether you're a seasoned cook or a novice, this guide will elevate your culinary skills and inspire confidence in your kitchen.

Join us as we explore the art of cooking flank steak, making it not just a meal, but a memorable dining experience.

Understanding Flank Steak

What is Flank Steak?

Flank steak is a long and flat cut of beef that originates from the abdominal area of the cow. It is known for its intense flavor, making it a popular choice for marinades and quick cooking methods. The cut is typically lean, with little fat marbling compared to premium cuts like ribeye or filet mignon. Because of its texture, flank steak benefits significantly from proper cooking techniques to ensure tenderness.

The Anatomy of Flank Steak

When examining flank steak, you will notice its grain runs in long, thick muscle fibers. The grain's direction is crucial to achieving tender slices; cutting against the grain is essential to shorten the fibers, making each bite easier to chew. Due to its muscular composition, flank steak can become tough if overcooked, so understanding its structure is vital for optimal preparation.

Nutritional Benefits of Flank Steak

Flank steak is not only delicious but also nutritious. It is a lean source of protein, making it an excellent option for health-conscious individuals. With about 28 grams of protein and only 9 grams of fat per 3-ounce serving, flank steak aids muscle growth and repair while providing essential nutrients like iron, zinc, and B vitamins. Incorporating flank steak into your diet can contribute to a balanced and satisfying meal.

Preparing Flank Steak for Cooking

Selecting the Right Flank Steak

When shopping for flank steak, opt for high-quality cuts. Look for meat that is bright red with minimal discoloration and a firm texture. Many chefs recommend selecting USDA Prime or Choice cuts for the best flavor and tenderness. If possible, consider sourcing from local farms or specialty butchers, as this can often lead to fresher and more flavorful meat.

Marinating Flank Steak

Marinating is a highly effective way to tenderize flank steak and infuse it with flavor. Because of its lean nature, flank steak readily absorbs marinades, enhancing its taste and texture. Here’s a simple marinade recipe to get you started:

Basic Marinade Ingredients:

• 1/4 cup olive oil
• 1/4 cup soy sauce
• 3 tablespoons red wine vinegar
• 2 tablespoons brown sugar
• 4 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Combine all marinade ingredients in a bowl or sealable plastic bag.
2. Add the flank steak and ensure it is well-coated.
3. Marinate in the refrigerator for at least 2 hours or overnight for optimal flavor.

Preparing the Steak for Cooking

Before cooking, remove the marinated flank steak from the refrigerator and allow it to rest at room temperature for approximately 30-45 minutes. This helps to ensure even cooking. Pat the steak dry with a paper towel to remove excess marinade, which can interfere with browning during cooking.

Cooking Flank Steak in the Oven

Ideal Oven Temperature and Cooking Time

When cooking flank steak in the oven, the temperature and cooking time are crucial. For the best results, the recommended method is to preheat your oven to 350°F (175°C). At this temperature, cooking times can vary based on the thickness of the steak and your desired doneness:

• Medium-Rare: 10-12 minutes
• Medium: 12-15 minutes
• Medium-Well: 15-18 minutes
• Well-Done: 18-20 minutes

Using the Broiler for Optimal Results

For a quicker cooking method while achieving a delicious crust, consider using the broiler. While this method cooks at a higher temperature, it can be very effective for flank steak. Here’s how to do it:

1. Preheat the Broiler: Set your oven to broil and let it preheat for about 5-10 minutes.
2. Prepare the Baking Sheet: Lightly coat a rimmed baking sheet with cooking spray or line it with aluminum foil for easy cleanup.
3. Broil the Steak:
   • Place the flank steak on the baking sheet, about 3-4 inches from the heat source.
   • Broil for 4-6 minutes on one side, then flip and cook for an additional 4-6 minutes on the other side.
   • Use a meat thermometer to check for doneness, aiming for 120-125°F for medium-rare.

Resting the Steak

After cooking, allow your flank steak to rest for about 5-10 minutes before slicing. This resting period is essential as it allows the juices to redistribute throughout the meat, resulting in a more flavorful and tender steak.

Slicing Flank Steak

Properly slicing flank steak is critical for tenderness. Follow these steps for the best results:

1. Identify the Grain: Look for the direction of the muscle fibers.
2. Slice Against the Grain: Using a sharp knife, cut the steak into thin slices perpendicular to the grain. Aim for slices about 1/4 inch thick.
3. Serve Immediately: Flank steak is best enjoyed fresh, but if you have leftovers, store them in an airtight container in the refrigerator for up to 3-4 days.

Flavor Pairings and Serving Suggestions

Flank steak is incredibly versatile and pairs well with a variety of sides and sauces. Here are some ideas to elevate your meal:

• Grilled Vegetables: Serve with seasonal grilled vegetables for a colorful and nutritious addition.
• Salads: Flank steak slices are excellent in salads, providing protein and flavor.
• Tacos and Fajitas: Use sliced flank steak as a filling for tacos or fajitas, along with your favorite toppings.
• Chimichurri Sauce: This tangy sauce made with parsley, garlic, and vinegar complements the beef beautifully.

Conclusion

Cooking flank steak in the oven at 350°F is a straightforward process that can yield succulent and flavorful results when done correctly. By selecting high-quality meat, marinating it properly, and employing the right cooking techniques, you can create a delicious meal that impresses family and friends alike.

Remember to let your steak rest before slicing and serve it with your choice of sides and sauces. With the information provided in this guide, you’re now equipped to tackle flank steak with confidence, ensuring a delightful dining experience.

Whether you’re planning a weeknight dinner or a special occasion, flank steak can effortlessly elevate your menu. For premium quality flank steak and more, explore the offerings at Land and Sea Delivery, where you can find fresh, locally sourced meats delivered directly to your door.

FAQ

1. What is the best way to marinate flank steak?

The best way to marinate flank steak is to use a combination of oil, acid, and flavoring agents. An overnight marinade is ideal for tenderizing and infusing flavor.

2. Can I cook flank steak in a slow cooker?

While flank steak can be cooked in a slow cooker, it is typically better suited for quick cooking methods like grilling or broiling to preserve its tenderness.

3. What internal temperature should flank steak reach for medium-rare?

For medium-rare flank steak, the ideal internal temperature is 120-125°F before resting, which will rise to 130-135°F.

4. How do I store leftovers?

Store cooked flank steak in an airtight container in the refrigerator for up to 3-4 days. To reheat, consider adding moisture with broth or gravy to prevent it from drying out.

5. What are some good side dishes for flank steak?

Flank steak pairs well with a variety of sides, including grilled vegetables, salads, rice pilaf, or mashed potatoes. You can also use it in tacos or burritos for a delicious meal.