How to Cook Flank Steak on Cast Iron

Table of Contents

1. Introduction
2. Understanding Flank Steak
3. Preparing Flank Steak
4. Cooking Flank Steak in a Cast Iron Skillet
5. Serving Suggestions
6. Tips for Cooking Perfect Flank Steak
7. Conclusion
8. FAQ

Introduction

Imagine sinking your teeth into a perfectly seared flank steak, its juices running rich and tender, with flavors exploding in your mouth. For meat lovers, few experiences can rival the satisfaction of a well-cooked steak. And while grilling has its merits, cooking flank steak in a cast iron skillet offers a unique advantage that can elevate your culinary game. The combination of high heat and even cooking creates a delightful crust, locking in flavors and juices, making every bite a treat.

Flank steak, a cut known for its robust flavor and lean texture, is often overlooked in favor of more popular cuts like ribeye or filet mignon. However, when prepared correctly, it can be just as delicious—and much more affordable. By the end of this post, you will be equipped with the knowledge to cook flank steak in a cast iron skillet that is tender, juicy, and bursting with flavor.

This blog post will cover everything you need to know about flank steak, including its characteristics, the best marinades, cooking techniques, and tips for achieving the perfect doneness. We will also explore how to serve your flank steak to impress your family and friends.

Let’s dive into the delicious world of cooking flank steak on cast iron!

Understanding Flank Steak

What is Flank Steak?

Flank steak comes from the abdominal muscles of the cow, making it a relatively lean cut of meat. Its long, flat shape and pronounced grain make it ideal for marinating and quick cooking methods. Flank steak is not only packed with flavor but also versatile, working well in various dishes, from fajitas to salads.

Nutritional Benefits

Flank steak is a high-protein option that is low in fat, making it an excellent choice for those looking to maintain a healthy diet. It's rich in iron, zinc, and B vitamins, providing essential nutrients that support energy levels and overall health. When sourced from local farms, like the offerings from Land and Sea Delivery, you can be assured of its quality and freshness.

Preparing Flank Steak

Choosing the Right Cut

When selecting flank steak, look for a piece that is about 1 to 1.5 inches thick and evenly shaped. A uniform thickness ensures even cooking. The steak should have a bright red color and minimal fat. If you want to elevate your dish even further, consider sourcing Certified Angus Beef, which is known for its superior flavor and tenderness.

Marinating Flank Steak

Marinating is crucial for flank steak due to its leanness. A good marinade not only adds flavor but also helps tenderize the meat. Here’s a simple yet effective marinade that you can easily prepare:

Marinade Ingredients

• ½ cup olive oil
• 3 tablespoons Worcestershire sauce
• ¼ cup fresh lime juice (about 2 limes)
• 1 tablespoon minced garlic
• 1 teaspoon ground cumin
• ½ tablespoon chili powder
• ½ teaspoon red pepper flakes
• 1 tablespoon sugar
• 1 teaspoon kosher salt
• ½ teaspoon freshly cracked black pepper

Instructions

1. In a mixing bowl, whisk together all the marinade ingredients until well combined.
2. Place the flank steak in a gallon-sized zip-top bag and pour the marinade over it. Seal the bag and ensure the steak is well-coated.
3. Refrigerate for at least 30 minutes, but for the best flavor, marinate for 4 to 8 hours or overnight.

Preparing to Cook

Before cooking, remove the flank steak from the refrigerator and let it sit at room temperature for about 30 minutes. This step ensures even cooking. Preheat your cast iron skillet over medium-high heat until it is hot and shimmering.

Cooking Flank Steak in a Cast Iron Skillet

Step-by-Step Instructions

1. Preheat the Skillet: Heat your cast iron skillet over medium-high heat. Add a tablespoon of high smoke point oil, such as grapeseed or canola oil, to the skillet. Allow the oil to shimmer but not smoke.
2. Sear the Steak: Remove the flank steak from the marinade and let any excess drip off. Carefully place the steak in the hot skillet without moving it, allowing it to sear for about 4-5 minutes. You want to create a beautiful crust.
3. Flip the Steak: Use tongs to flip the steak and sear the other side for an additional 4-5 minutes. This will give you a medium-rare steak, which is ideal for flank steak. For best results, use an instant-read thermometer to check the internal temperature; it should read about 130-135°F for medium-rare.
4. Rest the Steak: Once cooked to your preferred doneness, transfer the steak to a cutting board and let it rest for at least 10 minutes. Resting allows the juices to redistribute, ensuring a juicy steak.
5. Slice Against the Grain: Flank steak has noticeable muscle fibers, and it’s crucial to slice against the grain to achieve maximum tenderness. This means cutting perpendicular to the direction of the fibers.

Serving Suggestions

Flank steak is incredibly versatile and pairs well with a variety of side dishes. Here are some serving suggestions to complement your steak:

• Garden Salad: A fresh garden salad with a light vinaigrette balances the richness of the steak.
• Vegetables: Steamed vegetables or roasted asparagus with garlic butter make for a nutritious side.
• Starches: Serve with baked potatoes or a creamy cauliflower puree for a hearty meal.
• Tacos or Fajitas: Slice the flank steak thinly and use it as a filling for tacos or fajitas, topped with fresh salsa and avocado.

Tips for Cooking Perfect Flank Steak

1. Do Not Overcook: Flank steak is best enjoyed medium-rare. Cooking it beyond medium can lead to a tough texture.
2. Use a Meat Thermometer: This ensures that you achieve the perfect doneness without guessing.
3. Let It Rest: Resting after cooking is essential for juicy meat. Ten minutes is usually sufficient.
4. Utilize Leftovers: Flank steak can be used in various dishes, such as salads, sandwiches, or stir-fries. Store leftover steak in the refrigerator for up to three days.

Conclusion

Cooking flank steak on a cast iron skillet is a simple yet rewarding process that results in a delicious and satisfying meal. With the right marinade, cooking techniques, and a little patience, you can create a dish that rivals any steakhouse. Remember, flank steak is not only flavorful but also a healthy option that can fit into a balanced diet.

Whether you're preparing a family dinner or impressing guests, flank steak is a versatile choice that caters to various tastes. Don’t forget to explore the high-quality options from Land and Sea Delivery, which offers fresh, local beef delivered directly to your door.

Ready to give it a try? Gather your ingredients, fire up that cast iron skillet, and enjoy the mouthwatering experience of perfectly cooked flank steak!

FAQ

1. How long should I marinate flank steak?
For best results, marinate flank steak for at least 4 hours and up to 24 hours. If you're short on time, even 30 minutes will impart flavor.

2. Can I cook flank steak without a cast iron skillet?
Yes, while a cast iron skillet is ideal for achieving a good sear, you can also use a stainless-steel skillet or grill. The key is to ensure high heat for searing.

3. What is the best way to store leftover flank steak?
Store cooked flank steak in an airtight container in the refrigerator for up to three days. It can also be frozen for longer storage, up to three months.

4. What temperature should flank steak be cooked to?
For medium-rare, aim for an internal temperature of 130-135°F. For medium, cook to 140-145°F. Use a meat thermometer for precise measurements.

5. What sides pair well with flank steak?
Flank steak pairs well with various sides, including salads, roasted vegetables, baked potatoes, and even in tacos or fajitas. The possibilities are endless!

For premium quality beef and more culinary inspiration, check out Land and Sea Delivery's Shop and make use of their Home Delivery Service. Enjoy the journey from farm to table with the freshest ingredients!