What Temp to Cook Flat Iron Steak in Oven: A Comprehensive Guide

Table of Contents

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

Introduction

Imagine savoring a tender, juicy flat iron steak that melts in your mouth, bursting with flavor. This cut of beef, often overlooked, is gaining popularity for its affordability and delightful taste. Cooking a flat iron steak to perfection, especially in the oven, is an art. But what is the optimal temperature to achieve that perfect medium-rare finish?

In this blog post, we will explore everything you need to know about cooking flat iron steak in the oven, focusing particularly on the ideal temperatures for various levels of doneness. By the end, you'll be equipped with the knowledge to prepare a mouthwatering steak that rivals any top-notch steakhouse.

We’ll discuss the best practices for preparing flat iron steak, how to season it, the cooking process, and the importance of resting your steak post-cooking. Moreover, we’ll touch upon the nutritional benefits of this cut and how Land and Sea Delivery can help you source the freshest, premium meats for your culinary adventures.

Let’s dive into the world of flat iron steak, ensuring that you master the art of cooking this delectable cut in your oven!

Understanding Flat Iron Steak

Before we get into the specifics of cooking temperature and methods, let’s take a moment to understand what makes flat iron steak unique.

What is Flat Iron Steak?

Flat iron steak comes from the shoulder of the cow, specifically from the chuck primal cut. This area is well-exercised, which contributes to the steak's rich flavor. Its name arises from the shape, resembling a traditional flat iron. Flat iron steak is known for its tenderness, marbling, and beefy flavor, making it an excellent choice for many recipes.

Why Choose Flat Iron Steak?

1. Flavorful and Affordable: Flat iron steak offers a rich, beefy flavor at a lower price point than more premium cuts like ribeye or filet mignon.
2. Versatile: It can be grilled, broiled, or pan-seared, allowing for various cooking styles and flavor combinations.
3. Easily Accessible: Flat iron steaks are widely available in grocery stores or can be conveniently ordered from specialty stores, such as Land and Sea Delivery.

Nutritional Benefits

Flat iron steak is not only delicious but also packed with nutrition. Here are some key benefits:

• High in Protein: A 3-ounce serving of cooked flat iron steak provides approximately 23 grams of protein, essential for muscle building and repair.
• Rich in Iron: This cut is a good source of iron, crucial for maintaining healthy blood levels and energy production.
• Contains Healthy Fats: The marbling in flat iron steak contributes to its flavor and contains monounsaturated fats, which can be beneficial for heart health.

Preparing Your Flat Iron Steak

To cook flat iron steak perfectly, careful preparation is essential. Here’s how you can get started:

Selecting the Right Steak

When selecting flat iron steak, look for:

• Marbling: Choose a steak with good marbling, as this will enhance the flavor and tenderness.
• Color: A rich, red color indicates freshness. Avoid steaks that appear brown or dull.
• Thickness: Ideally, choose a steak that is about 1 to 1.5 inches thick for even cooking.

Once you have your steak, let’s prepare it for cooking.

Step-by-Step Preparation

1. Bring to Room Temperature: Remove the steak from the refrigerator and let it sit at room temperature for about 30-45 minutes. This helps the steak cook evenly.
2. Season Generously: Pat the steak dry with paper towels to remove excess moisture. Coat it lightly with olive oil, then generously season both sides with kosher salt and freshly ground black pepper. Optional seasonings include garlic powder or smoked paprika for an extra flavor boost.
3. Preheat Your Oven: Set your oven to broil and allow it to preheat for about 10-15 minutes. The broil setting uses high heat from above, which is ideal for cooking flat iron steak quickly while achieving a nice crust.

Tips for Perfect Preparation

• Use a Meat Thermometer: An instant-read meat thermometer is your best friend in achieving the perfect doneness. This tool ensures you do not overcook your steak.
• Resting is Key: After cooking, allow the steak to rest for about 5-10 minutes. This step is crucial as it helps retain the juices, ensuring a moist and flavorful experience.

Cooking Flat Iron Steak in the Oven

Now that we have prepared our flat iron steak, it’s time to cook it. The key here is understanding what temperature to cook flat iron steak in the oven for your desired level of doneness.

Ideal Cooking Temperatures

Here are the recommended internal temperatures for various levels of doneness:

• Rare: 120-125°F (final temp 130-135°F)
• Medium-Rare: 130-135°F (final temp 140-145°F)
• Medium: 140-145°F (final temp 150-155°F)
• Medium-Well: 150-155°F (final temp 160-165°F)
• Well-Done: 160°F and above

For the best results, we recommend aiming for medium-rare, where the steak remains tender and juicy.

Cooking Instructions

1. Prepare Your Baking Sheet: Line a rimmed baking sheet with foil for easy cleanup and place a wire rack on top if available. This allows air circulation, helping the steak cook evenly.
2. Broil the Steak: Place the seasoned flat iron steak on the prepared baking sheet. Position it about 6 inches from the broiler element. Broil for about 5-6 minutes on one side.
3. Flip and Continue Cooking: Carefully flip the steak using tongs and broil for an additional 5-6 minutes. Use your meat thermometer to check for doneness.
4. Remove and Rest: Once the desired internal temperature is reached, remove the steak from the oven and let it rest on a cutting board, loosely covered with foil for 5-10 minutes.

Cooking Time Summary

• Medium-Rare: 10-12 minutes total (5-6 minutes per side)
• Medium: 12-15 minutes total (6-7 minutes per side)
• Well-Done: 15-20 minutes total (7-10 minutes per side)

Serving Suggestions

Once your flat iron steak has rested, it’s time to slice and serve. Here are some serving ideas:

1. Slice Against the Grain: This ensures tenderness. Cut thin slices against the grain for the best texture.
2. Pair with Sides: Flat iron steak pairs beautifully with side dishes like roasted vegetables, mashed potatoes, or a fresh salad. Consider drizzling with a balsamic reduction or serving with chimichurri for added flavor.
3. Use in Dishes: Consider using sliced flat iron steak in tacos, salads, or sandwiches. Its rich flavor makes it a versatile choice for various cuisines.

Suggested Pairings

• Wines: A full-bodied red wine, such as Cabernet Sauvignon or Malbec, complements the flavors of the steak beautifully.
• Vegetables: Roasted asparagus, Brussels sprouts, or a vibrant arugula salad make excellent accompaniments.

Storing and Reheating Leftovers

If you have any leftovers (unlikely, but it can happen!), store them properly to maintain quality.

1. Refrigerate: Place the leftover steak in an airtight container and refrigerate. It can be stored for up to 3-4 days.
2. Reheat Gently: To reheat, place the steak on a microwave-safe plate, cover it with a damp paper towel, and microwave in short intervals until warmed through. Alternatively, you can reheat in a skillet over low heat to maintain moisture.

Conclusion

Cooking flat iron steak in the oven can be a simple yet rewarding culinary experience. By understanding the right temperatures and techniques, you can elevate this often-overlooked cut to new heights. Remember, the key to a delicious flat iron steak lies in careful preparation, cooking to the right temperature, and allowing it to rest.

Whether you're a seasoned chef or a home cook, flat iron steak is an excellent addition to your repertoire. With the convenience of Land and Sea Delivery, you can easily source fresh, high-quality flat iron steak to ensure your meals are always exceptional.

Explore our Home Delivery Service for fresh seafood and premium meats delivered right to your door, and check out our Shop for a variety of beef options, including flat iron steak in our Beef Collection.

FAQs

1. What’s the best way to season flat iron steak?
The best way to season flat iron steak is with a generous sprinkle of kosher salt and freshly ground black pepper. You can also add garlic powder or smoked paprika for additional flavor.

2. Can I marinate flat iron steak?
While marinating is optional due to the tenderness of flat iron steak, a simple marinade of olive oil, vinegar, and herbs can enhance its flavor. Marinate for 1-2 hours for the best results.

3. How do I know when my flat iron steak is done?
Using an instant-read thermometer is the most accurate way to check doneness. For medium-rare, remove the steak from the oven when it reaches an internal temperature of 130-135°F.

4. Can I cook flat iron steak on the grill?
Absolutely! Flat iron steak can be grilled over high heat for quick cooking. Just be sure to monitor the temperature to avoid overcooking.

5. What should I serve with flat iron steak?
Flat iron steak pairs well with roasted vegetables, salads, and hearty sides like mashed potatoes or rice. You can also use it in tacos or sandwiches for a flavorful meal.

By following this guide, you're well on your way to mastering the art of cooking flat iron steak in the oven. Enjoy the journey from sourcing quality ingredients to presenting a beautiful meal at your table!