Cast Iron Flank Steak

This quick and easy recipe for Cast Iron Flank Steak results in a delicious tender steak dinner! Cooks in 10 minutes or less.

A wooden cutting board with slices of cast iron flank steak ready to be served.

Flank steak is a lean protein that is easy to find at your local grocery store or meat market. It is a great choice for dinner as it cooks quickly and is more affordable than other cuts of beef.

Preparing steak in a cast iron pan is my preferred method. A cast iron pan heats evenly at high temperatures. It’s the best way to sear a steak and lock in the flavor. Best of all, you can make this recipe year round!

If you’re looking for another cut of steak, try Pan Seared Ribeye.

Why You’ll Love This Recipe

  • This steak recipe uses a simple marinade that is packed with flavor.
  • The marinade comes together in less than 10 minutes.
  • Cooking in a cast iron pan helps retain the juices.
  • Save the leftovers and make nachos, steak fajitas or a steak salad.

Flank Steak Marinade Ingredients

With high quality beef and a few marinade ingredients, you will be on your way to a delicious steak dinner.

All of the ingredients for cast iron flank steak on a white countertop including flank steak, olive oil, worcestershire sauce, red wine vinegar, honey, garlic, salt and pepper, dried thyme leaves and crushed red pepper.
  • Extra Virgin Olive Oil
  • Worcestershire Sauce
  • Red Wine Vinegar
  • Honey: You can omit if you prefer.
  • Garlic: Use freshly minced garlic.
  • Dried Thyme
  • Salt and Pepper
  • Crushed Red Pepper Flakes (optional): If you like a touch of spicy flavor, use red pepper flakes. Otherwise, you can omit.

Flank Steak

You will also need a flank steak. This cut of meat is lean compared to other cuts which makes it the perfect choice for marinating. It’s flavorful and less expensive than other cuts of beef. Choose a high quality steak.

How to Cook Flank Steak on Cast Iron

This cast iron flank steak recipe comes together easily. Prepping the marinade takes less than 10 minutes. With a hot cast iron skillet, the steak cooks in less than 10 minutes.

A flank steak marinates in a zipped top bag before cooking in a cast iron pan.
  1. Tenderize the steak: Use a sharp knife to carefully cut shallow cuts into the steak in the direction of the grain (basically little knife pokes). Flip the steak and repeat on the other side. This will help the steak soak up the marinade and breaks up some of the long muscle fibers.
  2. Make the marinade: Add the olive oil, Worcestershire sauce, red wine vinegar, honey, garlic, salt, pepper, thyme and red pepper flakes (if using) to a zipped top bag. Alternatively, you can use a bowl or shallow dish instead of a zipped top bag.
  3. Marinate the steak: Place the marinated flank steak in the bag and seal it, removing as much air as possible. Massage the marinade into the meat, then allow it to marinate at least 20 minutes at room temperature, or overnight in the fridge. Alternatively, you can use a large bowl instead of a bag. Remove the steak from the refrigerator 20 minutes before cooking and allow it to sit at room temperature. Remove flank steak from the bag and discard the marinade.
  4. Pan sear the flank steak: Heat a large cast iron skillet over high heat. Press the steak into the hot pan, searing it for 2 to 4 minutes on each side until well browned and cooked to your desired temperature.
  5. Let the steak rest then slice: Transfer the steak to a cutting board, tent it with foil and allow it to rest for 10 minutes before slicing thinly, at an angle, across the grain. Serve as desired.

Steak Temperature

Pan seared flank steak is best served at medium rare to keep it from drying out. Use a meat thermometer to check the internal temperature.

  • 120°F for very rare
  • 125°F for rare
  • 130°F for medium rare
  • 135°F for medium
A cooked flank steak sits under tin toil before slicing in a cutting board for serving.

Recipe Tips

  • Use high quality beef – Prime grade beef is the highest quality and will result in the best flavor. In the U.S. look for USDA Prime beef.
  • Prep the marinade in advance to save time – You can prep the marinade up to 24 hours in advance and let the steak marinate in the fridge until you are ready to cook.
  • Marinate the steak longer for more flavor – The longer the steak marinates, the more flavorful it will be once cooked.
  • Cook to the best temperature – Flank steak is made to be cooked to medium rare or medium since it is a lean cut of beef. Choose a high quality steak if your preference is medium. Since flank steak is very lean, overcooking the steak will make it tough and chewy. If you prefer your steak cooked to a higher temperature, then it may be best to choose another cut of steak.

Storage

Store leftover sliced flank steak covered in the refrigerator for up to 3 days. Reheat flank steak in the oven at 350 degrees Fahrenheit until it reaches an internal temperature of 110 degrees Fahrenheit.

Sliced cast iron flank steak on a cutting board for serving.

The Best Sides for Flank Steak

Did you try this cast iron flank steak recipe? Leave a recipe rating and review below!

A wooden cutting board with slices of cast iron flank steak ready to be served.

Cast Iron Flank Steak

Yield: 4
Prep Time: 22 minutes
Cook Time: 8 minutes
Total Time: 30 minutes
A simple tender flank steak recipe that cooks in a cast iron skillet.
5 from 3 votes

Ingredients 

  • 1 1/2 pounds flank steak
  • 1/3 cup extra virgin olive oil
  • 1/4 cup Worcestershire sauce
  • 1/4 cup red wine vinegar
  • 1 1/2 tablespoons honey
  • 1 tablespoon minced garlic
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme leaves
  • 1/4 teaspoon crushed red pepper flakes, (optional)

Instructions

  • Use a sharp knife to carefully cut shallow cuts into the steak, in the direction of the grain (little knife pokes). Flip the steak and repeat on the other side.
  • Add olive oil, Worcestershire sauce, vinegar, honey, garlic, salt, pepper, thyme and roasted red pepper flakes (if using) to a plastic zipped top bag, seal and shake until well combined. Place the steak in the bag and seal it, removing as much air as possible. Massage the marinade into the meat, then marinate at least 20 minutes at room temperature, or overnight in the fridge.
  • If marinating longer than 30 minutes, place the steak in the fridge covered. Remove the steak from the refrigerator 30 minutes before cooking, and allow it to sit at room temperature. Remove the steak from the bag and discard the marinade.
  • Heat a large cast iron frying pan on high heat. Press the steak into the hot pan, searing it for 2 to 4 minutes on each side until well browned and cooked to your desired temperature. 120°F for very rare, 125°F for rare, or 130°F for medium rare, 135°F for medium. (Flank steak should be served rare or medium rare to keep it from drying out.)
  • Transfer the steak to a cutting board, tent it with foil, and allow it to rest for 10 minutes before slicing thinly across the grain and serving as desired.

Notes

Storage: Store leftover steak in an airtight container in the refrigerator for up to 3 days. 

Nutrition

Calories: 436kcal, Carbohydrates: 11g, Protein: 37g, Fat: 27g, Saturated Fat: 6g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 16g, Cholesterol: 102mg, Sodium: 899mg, Potassium: 743mg, Fiber: 0.2g, Sugar: 8g, Vitamin A: 57IU, Vitamin C: 3mg, Calcium: 64mg, Iron: 4mg
Course: Dinner, Main Course
Cuisine: American
Author: Ashley C.
If you try this recipe, don’t forget to leave a review below or share a photo and tag @spoonfulofflavor on Instagram.

One comment on “Cast Iron Flank Steak”

  1. SO good! Definitely a favourite in my house.

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