Grilled Soy-Lemon Flank Steak with Arugula Recipe (2024)

FAQs

What is the best method to cook flank steak? ›

Because flank steak is relatively thin, it's best to cook it over fairly high heat so that it can develop a flavorful crust on the outside before it's overcooked on the inside. This means a flank steak will do best with quick, high-heat cooking methods like grilling, broiling, and pan-searing.

How long does it take to grill flank steak? Flank steak is a relatively thin cut, but depending on the thickness of your piece, it should take 3 to 5 minutes per side over a very hot grill (around 400˚ to 450˚) or in a grill pan over medium-high heat.

The muscle fibers in flank steak all run in a single direction, so this cut of beef is ideal for tenderizing with a marinade and grilling over high heat. I like to marinate to help tenderize and flavor the steak and then sear over scorching high-heat until medium rare.

Once thawed, remove your steak from the refrigerator approximately 30–40 minutes before cooking to allow the steak to come to room temperature. If you choose to use a marinade, place your steak in a bowl or resealable plastic bag and add the marinade.

Flank steak is a tough cut that should be tenderized first with a mallet and marinated in something acidic for the better part of a day, then cooked medium rare and sliced thinly against the grain.

If you're looking for a tender and flavorful way to cook flank steak, consider slow cooking. Slow cooking allows the meat to break down and become melt-in-your-mouth tender while infusing it with rich flavors.

Place your flank steak over the hottest part of the grill (approximately 450–500°F). Sear, uncovered, on each side for 1-2 minutes depending on how thick is the meat. Continue to grill the steak, uncovered, for 6-8 minutes total, flipping the meat once halfway through. Use a meat thermometer to take the internal temp.

Flank Steak Internal Temperatures

For medium-rare, aim for 130-135 °F internally. For medium, aim for 135-145 °F internally. For medium-well, aim for 145-155 °F internally. For well-done, aim for 155-165 °F internally.

Acids like balsamic vinegar and lemon juice or lime juice are commonly used to tenderize flank steak, but a lesser-known tenderizer is soy sauce. Like acid, soy sauce will break down the proteins just enough to make for a tender steak. This flank steak marinade is made with low-sodium soy sauce.

The critical reason for this is that flank steak, although lean and tasty, is tougher than other cuts of beef due to the many long, thin fibers running through it. To help tenderize flank steak, it is often marinated and cooked by grilling, stir-frying, broiling, or smoking.

Should you poke holes in flank steak before marinating? ›

Should you poke holes in Flank steak before marinating? Technically, you can help the liquid penetrate the meat by poking holes in it with a sharp knife, metal fork, or bamboo skewer.

The big advantage of dry rubs, and the reason we love using them so much, is that they don't add any additional moisture to the exterior of a piece of meat the way that a marinade does.

Heat your skillet on medium-high heat and add a couple of tablespoons of canola oil. Pan fry flank steak for about 3 minutes, flip over and cook for another 3 minutes until you just about reach medium rare which is 140 degrees Fahrenheit. Use a meat thermometer to check for the correct temperature.

Grill the steak until it reaches 130°F on an instant-read thermometer, about 3 to 4 minutes per side depending on its thickness. (This is for medium-rare, which is best for flank steak; if you like your steak more well done, cook it 1 to 2 minutes more, but note this cut of meat will be tough).

It's a fantastic source of protein and iron and cooks fast, so it's my go-to for a weeknight dinner. The key to cooking flank steak is to first bring it to room temperature, pat it dry and salt it, then sear it at a high heat on both sides to lock in the flavor.

Flank steak is on the thinner side, so it doesn't take much time to cook. For medium-rare flank steak cooked under the broiler, it takes about 8-12 minutes, depending on the steak's thickness. If you like your steak cooked to medium or medium-well, use the oven instead of the broiler.

The flank steak is taken from below the loin of the cow. Since it is very lean, the lack of fat may make it tougher than other cuts. Thus, this steak is best used in dishes like stews or fajitas because it can soak up the marinades well, ensuring that flavour gets injected into the meat.