How Long to Cook Flat Iron Steak in Oven

Table of Contents

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

Introduction

Imagine biting into a perfectly cooked steak, its juices bursting with flavor, and the tender texture melting in your mouth. If that sounds enticing, you’re likely interested in mastering the art of cooking flat iron steak. This cut, known for its rich flavor and relatively low cost, is a favorite among home cooks and professional chefs alike. It’s often celebrated for its tenderness and versatility, making it an excellent choice for a variety of dishes.

Flat iron steak, carved from the shoulder of the cow, provides a unique blend of flavor and tenderness, but it requires precise cooking to unlock its full potential. The right cooking method can elevate this cut from good to extraordinary. With the correct approach, you can achieve an impressive meal worthy of any dining occasion.

In this blog post, we will explore everything you need to know about cooking flat iron steak in the oven, including the ideal cooking times, techniques, and tips to enhance its flavor. By the end of this guide, you’ll be equipped with the knowledge to prepare a mouthwatering flat iron steak that will impress your family and friends.

What You’ll Learn

1. The characteristics of flat iron steak.
2. Why cooking time and method matter.
3. Step-by-step instructions for cooking flat iron steak in the oven.
4. Tips for seasoning and serving.
5. Frequently asked questions regarding flat iron steak.

Understanding Flat Iron Steak

The Cut of Meat

Flat iron steak is derived from the chuck primal of the cow, specifically from the shoulder area. It’s relatively new to the culinary scene, having gained popularity in recent years. The name comes from its resemblance to an old-fashioned flat iron. It consists of two parts: the top blade, which is tender, and a connective tissue layer that can be easily removed for a more enjoyable eating experience.

Flavor and Texture

Flat iron steak is known for its rich, beefy flavor, which rivals more expensive cuts like ribeye or New York strip steak. Its tenderness comes from its location on the cow, where the muscle is less exercised compared to other cuts. This makes it a perfect choice for quick cooking methods, such as grilling or broiling, and it can be served medium-rare for the best texture and taste.

Nutritional Profile

In addition to being delicious, flat iron steak is also a good source of protein, iron, and other essential nutrients. A typical 3-ounce serving contains approximately 23 grams of protein, making it a nutritious option for meat lovers.

Preparing Flat Iron Steak for Cooking

Selecting Quality Meat

When choosing flat iron steak, look for cuts that are well-marbled with fat. This marbling contributes to the flavor and juiciness of the steak. If possible, opt for grass-fed or organic beef, which can enhance the flavor profile and overall quality.

Bringing the Steak to Room Temperature

Before cooking, it’s important to let your flat iron steak sit at room temperature for about 30 to 45 minutes. This ensures even cooking throughout the steak. Cooking a cold steak straight from the fridge can result in an unevenly cooked piece of meat.

Seasoning the Steak

While flat iron steak has a robust flavor, seasoning is essential to enhance its taste. A simple combination of kosher salt and freshly ground black pepper is often sufficient. However, you can elevate the flavor with additional spices such as garlic powder, smoked paprika, or even a marinade if you prefer. If marinating, do so for at least 30 minutes to several hours for the best results.

Cooking Flat Iron Steak in the Oven

Preheating the Oven

The first step in cooking flat iron steak in the oven is to preheat your oven's broiler. Set it to high and allow it to heat for about 10 minutes. If your oven doesn’t have a broiler, you can set it to 425°F (218°C).

Cooking Instructions

1. Prepare the Baking Sheet: Line a rimmed baking sheet with aluminum foil for easy cleanup. Lightly coat the foil with olive oil or cooking spray to prevent sticking.
2. Season the Steak: Pat the flat iron steak dry with paper towels to remove excess moisture. This will help achieve a better sear. Rub the steak with olive oil and season generously on both sides with salt, pepper, and any other desired spices.
3. Broil the Steak: Place the seasoned steak on the prepared baking sheet. Position the baking sheet in the oven, about 6 inches from the broiler element. Cook the steak for approximately 5-6 minutes on one side.
4. Flip and Continue Cooking: After the first side is cooked, carefully flip the steak using tongs. Broil for an additional 5-6 minutes for medium-rare doneness. Use an instant-read meat thermometer to check the internal temperature, which should read around 130°F (54°C).
5. Rest the Steak: Once cooked to your desired doneness, remove the steak from the oven and tent it loosely with aluminum foil. Allow it to rest for 5-10 minutes before slicing. Resting helps redistribute the juices, ensuring a tender and juicy steak.

Cooking Times at a Glance

Doneness	Oven Temperature	Time (Minutes)	Final Internal Temperature
Rare	Broil	5-6	120-125°F (49-52°C)
Medium-Rare	Broil	10-12	130-135°F (54-57°C)
Medium	Broil	12-15	140-145°F (60-63°C)
Medium-Well	Broil	15-18	150-155°F (65-68°C)
Well Done	Broil	18-20+	160°F (71°C) and above

Note: Cooking times may vary based on the thickness of the steak. Always use a meat thermometer for the most reliable results.

Serving Suggestions for Flat Iron Steak

Complementary Sides

Flat iron steak pairs beautifully with a variety of side dishes. Consider serving it with:

• Grilled or Roasted Vegetables: Asparagus, zucchini, or bell peppers add a colorful and nutritious element to your plate.
• Mashed Potatoes or Cauliflower: Creamy mashed potatoes or a lighter mashed cauliflower can balance the richness of the steak.
• Fresh Salads: A simple arugula or spinach salad with a tangy vinaigrette can provide a refreshing contrast.
• Crusty Bread: A slice of fresh, crusty bread can be perfect for soaking up any juices or sauces.

Sauces and Condiments

Enhance the flavor of your flat iron steak with sauces or condiments, such as:

• Chimichurri: This Argentine sauce made with fresh herbs, garlic, and olive oil adds brightness.
• Béarnaise Sauce: A rich butter-based sauce can complement the steak’s robust flavors.
• Sriracha Mayo: A simple spicy mayo can add an exciting kick.

Storing and Reheating Leftovers

If you have any leftovers, store the sliced steak in an airtight container in the refrigerator for up to 3-4 days. To reheat, place the slices in a microwave-safe dish, cover loosely, and heat in 30-second intervals until warmed through. Avoid overcooking, as this can lead to a tougher texture.

Frequently Asked Questions

How long should I let the steak rest after cooking?

Allow your flat iron steak to rest for 5-10 minutes after cooking. This allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful steak.

Can I cook flat iron steak on the grill instead of in the oven?

Yes, flat iron steak can be grilled! Preheat your grill to medium-high heat and grill for about 4-5 minutes on each side for medium-rare doneness. Always check internal temperatures for accuracy.

Is it necessary to marinate flat iron steak?

Marinating is optional with flat iron steak due to its natural tenderness and flavor. However, a simple marinade can enhance flavor if desired.

What internal temperature should I aim for?

For the best texture and flavor, aim for an internal temperature of 130-135°F (54-57°C) for medium-rare. Adjust cooking times based on your preferred doneness.

Can I use a regular baking sheet instead of one lined with foil?

Yes, you can use a regular baking sheet, but lining it with foil makes for easier cleanup and prevents sticking.

Conclusion

Cooking flat iron steak in the oven is not only simple but also yields delicious results when done correctly. By understanding the characteristics of this cut, preparing it properly, and following the right cooking techniques, you can create a flavorful and tender steak that will delight your taste buds.

Whether you’re serving it for a special occasion or a casual weeknight dinner, flat iron steak is a fantastic addition to your culinary repertoire. Don’t forget to explore the ample possibilities for sides and sauces to complement your meal.

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Enjoy your cooking journey, and may every steak you prepare be a celebration of flavor and quality!