Flank steak, a lean and flavorful cut of beef, is a favorite among many home cooks. It’s known for its rich taste and relatively quick cooking time, making it perfect for weeknight meals or weekend gatherings. While grilling is a popular method, cooking flank steak in the oven offers a controlled environment for consistent results. This comprehensive guide will walk you through everything you need to know, from selecting the right flank steak to achieving that perfect medium-rare tenderness.
Understanding Flank Steak
Flank steak comes from the abdominal muscles of the cow, specifically the lower portion. This location contributes to its leanness and distinct grain. It’s a relatively flat cut, making it ideal for even cooking.
It’s important to understand its properties. Flank steak can become tough if overcooked, so proper preparation and cooking techniques are crucial.
Compared to other cuts like ribeye or tenderloin, flank steak is more affordable, making it a budget-friendly option without sacrificing flavor.
Choosing the Perfect Flank Steak
Selecting the right flank steak is the first step towards a delicious meal. Look for a steak that is deep red in color and has a good amount of marbling (the intramuscular fat). Marbling contributes to both flavor and tenderness.
Avoid flank steaks that appear grayish or have a slimy texture, as these are signs of spoilage.
The thickness of the steak is also a factor. Aim for a steak that is about ½ to ¾ inch thick for optimal cooking in the oven. Thicker steaks may require longer cooking times.
Pay attention to the packaging date to ensure freshness. It’s always best to cook your steak as soon as possible after purchasing it.
Preparing Your Flank Steak for the Oven
Proper preparation is key to ensuring a tender and flavorful flank steak. Start by patting the steak dry with paper towels. This helps create a good sear during cooking.
Marinating for Maximum Flavor
Marinating is highly recommended for flank steak. A good marinade will tenderize the meat and infuse it with flavor. Consider using a combination of acidic ingredients like vinegar or citrus juice, along with oil, herbs, and spices.
Some popular marinade ingredients include soy sauce, Worcestershire sauce, garlic, ginger, olive oil, lemon juice, and herbs like rosemary or thyme.
Marinate the steak in the refrigerator for at least 30 minutes, or preferably several hours (up to overnight). The longer it marinates, the more flavorful and tender it will become.
Before cooking, remove the steak from the refrigerator and let it sit at room temperature for about 30 minutes. This will help it cook more evenly. Discard the marinade after use.
Scoring the Steak
Scoring the flank steak can also help with tenderness and flavor absorption. Use a sharp knife to make shallow cuts diagonally across the surface of the steak, in a crosshatch pattern. Be careful not to cut too deeply.
Scoring helps break down the tough fibers and allows the marinade to penetrate deeper into the meat.
Cooking Flank Steak in the Oven: Step-by-Step
Now that your flank steak is prepared, it’s time to cook it in the oven. There are a few different methods you can use, but the most common involves searing the steak first for optimal flavor and texture.
Searing the Flank Steak
Searing the flank steak before putting it in the oven is crucial for developing a rich, flavorful crust.
Preheat your oven to 400°F (200°C). While the oven is heating, heat a cast-iron skillet or oven-safe pan over high heat.
Add a tablespoon or two of high-heat oil, such as avocado oil or canola oil, to the hot skillet. Once the oil is shimmering, carefully place the flank steak in the skillet.
Sear the steak for 2-3 minutes per side, until a dark brown crust forms. Avoid moving the steak around while it’s searing, as this will prevent a good sear from developing.
Roasting in the Oven
After searing, transfer the skillet with the flank steak to the preheated oven.
Roast the steak for approximately 5-10 minutes, depending on the desired level of doneness and the thickness of the steak. Use a meat thermometer to check the internal temperature.
For medium-rare, aim for an internal temperature of 130-135°F (54-57°C). For medium, aim for 135-145°F (57-63°C). Keep in mind that the steak will continue to cook slightly after it’s removed from the oven.
Remove the skillet from the oven and transfer the flank steak to a cutting board.
Broiling as an Alternative
An alternative method involves broiling the flank steak. Preheat your broiler on high. Place the flank steak on a broiler pan and position it about 4-6 inches from the broiler.
Broil for 3-5 minutes per side, or until the desired level of doneness is reached. Use a meat thermometer to check the internal temperature.
Watch the steak carefully to prevent burning. This method requires close attention.
Resting and Slicing: The Final Touches
Resting the flank steak after cooking is essential for retaining its juices and ensuring a tender result.
The Importance of Resting
Let the steak rest for at least 10 minutes before slicing. This allows the juices to redistribute throughout the meat, preventing them from running out when you slice it. Tent the steak loosely with foil to keep it warm while it rests.
Slicing Against the Grain
Slicing the flank steak against the grain is the most important step in ensuring tenderness. Look for the direction of the muscle fibers and slice perpendicular to them.
Thinly slice the steak at a 45-degree angle. This will shorten the muscle fibers and make the steak easier to chew.
Serving Suggestions and Pairing Ideas
Flank steak is incredibly versatile and can be served in a variety of ways. It’s delicious on its own, or as part of a larger meal.
Some popular serving suggestions include:
- Fajitas: Slice the flank steak into strips and serve it with sautéed peppers and onions in warm tortillas.
- Salads: Top a green salad with sliced flank steak for a protein-packed and flavorful meal.
- Sandwiches: Use sliced flank steak as a filling for sandwiches or wraps.
- Grain Bowls: Add sliced flank steak to grain bowls with roasted vegetables and a flavorful sauce.
- Tacos: Use the steak as taco filling.
Pair flank steak with sides like roasted vegetables (such as asparagus, broccoli, or Brussels sprouts), mashed potatoes, rice, or a simple salad.
For wine pairings, consider a medium-bodied red wine like Cabernet Sauvignon, Merlot, or Malbec.
Tips for Success
- Use a meat thermometer to ensure accurate cooking.
- Don’t overcrowd the skillet when searing the steak. If necessary, sear it in batches.
- Let the steak come to room temperature before cooking for more even results.
- Experiment with different marinades to find your favorite flavor combinations.
- Adjust cooking times based on the thickness of the steak and your desired level of doneness.
- Don’t be afraid to experiment with different herbs and spices to enhance the flavor.
- Consider using a marinade injector to get the flavors deeper in to the meat.
- Always slice against the grain.
Troubleshooting Common Issues
- Tough Steak: If your flank steak is tough, it’s likely that it was overcooked or not sliced against the grain. Make sure to use a meat thermometer and slice the steak properly.
- Dry Steak: Dry steak can be caused by overcooking or not resting the steak properly. Ensure that you are using a thermometer and that you allow the steak to rest after cooking to allow the juices to redistribute.
- Uneven Cooking: Uneven cooking can occur if the steak is not at room temperature before cooking or if your oven has hot spots. Make sure to allow the steak to rest at room temperature for 30 minutes before cooking and rotate the skillet halfway through cooking.
- Lack of Flavor: If your flank steak lacks flavor, it might be because it wasn’t marinated long enough or the marinade was not strong enough. Experiment with different marinade ingredients and marinate the steak for a longer period of time.
Variations and Adaptations
Once you’ve mastered the basic technique of cooking flank steak in the oven, you can start experimenting with different variations and adaptations.
For example, you can try using different marinades, such as a spicy chili-lime marinade or a sweet and savory teriyaki marinade.
You can also add different toppings and sauces after cooking, such as chimichurri sauce, salsa verde, or a simple garlic butter.
Another variation is to stuff the flank steak before cooking. You can fill it with ingredients like spinach, mushrooms, and cheese, then roll it up and secure it with twine before searing and roasting it in the oven.
You could also try different cooking methods, such as reverse searing. This involves cooking the steak at a low temperature in the oven until it reaches a certain internal temperature, then searing it in a hot skillet for a short period of time to develop a crust.
Cooking flank steak in the oven is a simple and rewarding way to enjoy this flavorful cut of beef. By following these tips and techniques, you can consistently achieve tender, juicy, and delicious results. Enjoy!
What temperature should I set my oven to when cooking flank steak?
For the best results when cooking flank steak in the oven, it is generally recommended to use a high-heat method. Preheating your oven to a high temperature, ideally between 400°F (200°C) and 450°F (232°C), helps to quickly sear the outside of the steak, creating a flavorful crust while keeping the inside tender and juicy. Using a lower temperature can result in a less desirable, less seared exterior.
The specific temperature you choose might depend slightly on your oven and personal preference for doneness. A slightly higher temperature, like 450°F (232°C), will yield a quicker cook time and a more pronounced sear, while 400°F (200°C) allows for a bit more control over the internal temperature, especially if you prefer your steak cooked to a medium or medium-well doneness. Regardless, ensure the steak is properly seared before placing it in the oven.
How long should I cook flank steak in the oven?
The cooking time for flank steak in the oven is primarily dependent on the thickness of the steak and your desired level of doneness. A thinner flank steak will cook faster than a thicker one. To accurately determine doneness, using a meat thermometer is highly recommended. Insert the thermometer into the thickest part of the steak, avoiding bone or fat.
As a general guideline, for a medium-rare flank steak (internal temperature of 130-135°F or 54-57°C), you can expect to cook it for approximately 10-15 minutes at 400°F (200°C) to 450°F (232°C). For medium doneness (135-140°F or 57-60°C), add a few more minutes to the cooking time, checking the temperature frequently. It’s crucial to remove the steak from the oven just before it reaches your desired temperature, as it will continue to cook while resting.
Do I need to marinate flank steak before cooking it in the oven?
Marinating flank steak before cooking is highly recommended, though not strictly necessary. Flank steak is a relatively lean cut of meat, and a marinade helps to tenderize the fibers and add flavor. A good marinade typically includes an acidic component (like vinegar or citrus juice), oil, and herbs or spices. This combination helps break down the muscle fibers, resulting in a more tender and flavorful steak.
The duration of marinating can vary, but ideally, flank steak should marinate for at least 30 minutes, and up to several hours (or even overnight) in the refrigerator for optimal flavor and tenderness. Be sure to discard the marinade after use and pat the steak dry before cooking to ensure proper searing. A dry steak will sear better than a wet one.
Should I sear the flank steak before putting it in the oven?
Yes, searing flank steak before oven-baking is highly recommended. Searing creates a Maillard reaction on the surface of the meat, which results in a delicious, flavorful crust. This crust not only enhances the taste but also helps to seal in the juices, keeping the steak moist and tender during the oven cooking process. Without searing, the steak can become dry and lack that desirable outer layer of flavor.
To properly sear flank steak, use a hot skillet, preferably cast iron, with a high smoke point oil like vegetable or canola oil. Sear the steak for 2-3 minutes per side, until a deep brown crust forms. Make sure not to overcrowd the pan, as this will lower the temperature and prevent proper searing. After searing, transfer the steak to a baking sheet and place it in the preheated oven to finish cooking to your desired doneness.
How do I know when the flank steak is cooked to the right doneness?
The most reliable way to determine the doneness of flank steak is to use a meat thermometer. Insert the thermometer into the thickest part of the steak, avoiding bone or fat, and monitor the internal temperature. This method eliminates guesswork and ensures the steak is cooked precisely to your preference.
Here’s a quick guide to internal temperatures for different levels of doneness: Rare: 125-130°F (52-54°C), Medium-Rare: 130-135°F (54-57°C), Medium: 135-140°F (57-60°C), Medium-Well: 140-145°F (60-63°C), Well Done: 145°F+ (63°C+). Remember to remove the steak from the oven a few degrees before it reaches your target temperature, as it will continue to cook while resting.
Why is it important to let flank steak rest after cooking?
Resting flank steak after cooking is a crucial step that significantly impacts its tenderness and juiciness. During the cooking process, the muscle fibers in the steak contract, pushing the juices towards the center. Allowing the steak to rest gives these fibers time to relax and reabsorb the juices, resulting in a more evenly moist and tender final product.
Ideally, flank steak should rest for at least 5-10 minutes after cooking. Tent the steak loosely with foil to keep it warm while it rests, but avoid wrapping it too tightly, as this can cause it to steam and lose its sear. After resting, carve the steak against the grain to further enhance its tenderness. This final step breaks up the muscle fibers, making it easier to chew and enjoy.
What are some good side dishes to serve with flank steak?
Flank steak is a versatile protein that pairs well with a variety of side dishes. For a classic combination, consider serving it with roasted vegetables such as asparagus, broccoli, or Brussels sprouts. These vegetables complement the richness of the steak and provide a healthy and flavorful addition to the meal. A simple side of mashed potatoes or roasted potatoes is also a great choice.
Other excellent side dish options include a fresh salad with a light vinaigrette, grilled corn on the cob, or a grain-based side like quinoa or couscous. The key is to choose sides that complement the flavor profile of the flank steak without overpowering it. If you marinated the steak with Asian-inspired flavors, consider serving it with stir-fried vegetables or rice noodles for a cohesive meal.