This is how to cook flank steak in cast iron in the oven to tender melt in your mouth deliciousness. Marinated and cooked in a rich sauce, this will become a family favorite dinner.
If you loved how to cook slow cooker flank steak style indoors this one too turns out moist with a tasty sauce on the outside. This is a cut that needs a little extra love to get nice and tender with every bite. Being able to cut it with the side of a fork and still pink inside is ideal. Let us show you how to do just that.
How Long to Cook Flank Steak in Oven
The cooking time for flank steak can vary depending on the thickness of the cut, the desired level of doneness, and the cooking method chosen too but typically it is 15 minutes or so. We recommend you do sear on both sides for a few minutes first on the stove before baking too though so that would add about 6 minutes for a total of 21 minutes. Less is more when it comes to this cut. Too long will make it chewy so aim for an internal temperature of 130 degrees F. and slice against the grain for the ideal texture too.
How Long to Marinate Flank Steak
There are many choices when it comes to marinating but we have a simple combination you can make below. If you have one you swear by then by all means go that direction. OR you can use what you see above that we use as the best fajita marinade but works for larger cuts as well. You want to get out a gallon freezer bag and combine the following ingredients, lay inside coated, press out the air and seal closed. Set in the fridge for at least 2 hours – 24 hours ideally before cooking.
Ingredient Notes
You want about 2 pound flank steak fresh or defrosted is used here. Choose a cut that is as close to the same thickness and width from one side to the other. Point cuts where it looks more like a triangle get dry on the thinner end.
I like to use olive oil but an alternative could be avocado oil which has similar health benefits and adds a great taste to the marinade.
Soy sauce brings a deep salty umami flavor to the “sauce”. If you need a gluten free choice you can use aminos instead which taste similar.
In addition to the other liquids I like to add some red wine vinegar. There is just a tad of alcohol in this but in the cooking process it basically cooks out.
Brown sugar, light, adds sweetness that my kids just love. I haven’t used a sugar free alternative but I imagine you should be able to with the Splenda 1:1 ratio version.
Minced garlic I buy at Costco in large quantitates because I use it so often but you could chop from fresh cloves. Have salt and black pepper to add to taste and a cast iron skillet is needed too.
Just like how to cook round steak on the stove you can get a nice sear on the outside, with cast iron can put it into the oven later.
Tips
You are going to want to cut the pieces to fit when laid flat. You don’t need to cook long since it’s quite thin so stay close as too long will make it tough. Heat your skillet to medium high heat before you add your meat to sear a few minutes (only) on each side. Flip so both sides are evenly browned.
What temperature do you want to cook flank steak?
What temperature to cook steak you ask? Well for medium rare steak doneness, cook until it reaches an internal temperature of 130 degrees F. Remove the steak and use an instant read thermometer in the center for an accurate read.
Cast Iron Flank Steak Recipe
Equipment
- 1 cast iron pan
Ingredients
- 2 pound flank steak, fresh or defrosted, could use London Broil
- 1/2 cup olive oil
- 1/4 cup soy sauce
- 1/4 cup red wine vinegar
- 2 tbsp brown sugar
- 1 tbsp minced garlic
- 1 tsp pepper
Instructions
- Whisk together the olive oil, soy sauce, red wine vinegar, brown sugar, garlic, and black pepper in a 9×13" casserole dish. Place the steak into the dish flat, turning once. Cover tightly and refrigerate for at least two hours to overnight.
- When ready to cook, place a 10 to 12 inch cast-iron skillet over medium high heat until hot. Carefully add the steak and cook for 3 to 4 minutes on each side for a medium rare doneness.
- To cook steak to medium or medium well, preheat your oven to 350°. Add pan with steak inside and cook until the steak reaches the desired internal temperature to maintain juiciness. Ideal is at 130 F.
- Bake time will be approximately 5 to 15 minutes longer. Remove once temp is what you want, then allow to rest for 10 minutes prior to slicing thinly against the grain.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
How to Make Flank Steak Fajitas
If you want to make this, allow to rest (covered on a cutting board) for 10 minutes when done. During this time add slices of onions and/or bell peppers in the pan with the juices from the meat. If there isn’t enough add olive oil over medium high heat to soften to your liking. Slice meat thin, against the grain, to cut thru connective tissues, combine together and serve. These will come out more tender than sheet pan steak fajitas because of the sauce we use here.
There are tons of different sauces you can use too. Make it a bit spicy if you are using this cut to make Slow Cooker Pepper Steak, or stay mild with an Asian twist.
FAQ
Flank steak is very lean and is a cut of meat that comes from the abdominal area of the cow. Specifically, it is cut from the muscle that runs along the underside, between the chest and the hindquarters. This cut of beef is known as the flank region, hence the name.
Y’all, not long. 4 minutes on each side is about all that is needed to achieve a medium rare temp which is ideal for this cut. You want it to remain pink in the center to stay moist, tender, and not dry out. If you want medium cook you can then pop it in your oven for 5-10 minutes.
No, that is not necessary. If you are buying from a reputable store there is no need to rinse beef before cooking or marinating your piece.
1. Grilling over medium high heat takes about 4-6 minutes per side for medium rare. Adjust the time according to your preferred level of doneness. Keep in mind that this beef cut is best when cooked to medium-rare or medium to avoid it becoming tough and chewy.
2. Broiling on a broiler pan takes about the same amount of time, 4-6 minutes per side depending on size.
3. Pan-Searing means you would do as we did here to heat a skillet or frying pan over medium-high heat. Add a small amount of oil and sear for 3-4 minutes per side to brown and lock in the juices. If you wanted it quite rare you could stop here. We finished it off for 5 – 10 minutes in the oven to get to medium.
What to Make with Leftovers
I will sometimes chop up what’s left and make carne asada tacos out of the meat that is left over. Further breaks down those muscle fibers, you can toss it with salsa to add to those flavors or use salsa verde. Another favorite is to slice flank steak and go Asian with it to make our air fryer mongolian beef over rice.
One other way we have cooked this type of meat is using an enclosed countertop appliance. Since I do like some browning the pressure cooker isn’t ideal. Rather use our air fryer flank steak directions if you don’t have a large cast iron pan, or want to try both.
Are flank steak and skirt steak the same?
Not exactly, they are cut from different parts of the cow however they both have a lot of connective tissue and shouldn’t be cooked long. You can use recipes for either really for cooking instructions. We use Skirt Steak in Oven to make this baked as well.
