Can You Cook Flank Steak In Oven? A Complete Guide
Yes, you can cook flank steak in the oven, and it can be incredibly delicious when done right. Mastering this technique opens up a world of flavor, allowing you to enjoy a tender, juicy, and versatile cut of meat year-round.
Understanding Flank Steak: A Primer
Flank steak, also known as bavette in some regions, is a flavorful cut of beef taken from the abdominal muscles of the cow. It’s a relatively lean cut known for its robust, beefy taste and characteristic long muscle fibers. Because of its leanness, it can become tough if not cooked properly. That’s where the oven comes in!
Why Cook Flank Steak In Oven? Advantages
While grilling is a popular method, the oven offers several advantages:
- Consistent Cooking: The oven provides even heat distribution, ensuring more uniform doneness throughout the steak.
- Year-Round Availability: No need to brave the elements! You can enjoy flank steak regardless of the weather.
- Hands-Off Approach: While searing is often recommended, the oven allows for a more hands-off cooking experience, freeing you up to prepare side dishes.
- Flavor Infusion: The oven environment is perfect for infusing the steak with flavors from marinades and aromatics.
The Oven-Cooking Process: A Step-by-Step Guide
Here’s a breakdown of how to cook flank steak in oven successfully:
- Preparation:
- Trim any excess fat from the steak.
- Score the surface of the steak in a crosshatch pattern. This helps tenderize the meat and allows marinades to penetrate more deeply.
- Marination (Highly Recommended):
- Combine your favorite marinade ingredients (e.g., soy sauce, Worcestershire sauce, garlic, herbs, olive oil).
- Place the flank steak in a resealable bag or dish and pour the marinade over it.
- Marinate for at least 30 minutes, or ideally, overnight in the refrigerator.
- Searing (Optional but Recommended):
- Preheat a cast-iron skillet or oven-safe pan over high heat.
- Add a high-smoke-point oil like canola or grapeseed oil.
- Sear the flank steak for 2-3 minutes per side, creating a flavorful crust.
- Oven Roasting:
- Preheat your oven to a high temperature, typically between 400°F (200°C) and 450°F (232°C).
- Place the seared (or un-seared) flank steak in the oven.
- Roast for 8-15 minutes, depending on the thickness of the steak and desired doneness. Use a meat thermometer to ensure accuracy.
- Rare: 125-130°F (52-54°C)
- Medium-Rare: 130-135°F (54-57°C)
- Medium: 135-145°F (57-63°C) Recommended
- Medium-Well: 145-155°F (63-68°C)
- Well-Done: 155°F+ (68°C+) Not Recommended
- Resting:
- Remove the flank steak from the oven and place it on a cutting board.
- Tent loosely with foil and let it rest for at least 10 minutes. This allows the juices to redistribute, resulting in a more tender and flavorful steak.
- Slicing and Serving:
- Slice the flank steak thinly against the grain. This is crucial for maximizing tenderness.
- Serve immediately.
Common Mistakes to Avoid
- Overcooking: Flank steak is best served medium-rare to medium. Overcooking will result in a tough and dry steak.
- Not Marinating: Marination adds flavor and helps tenderize the meat.
- Skipping the Rest Period: Resting allows the juices to redistribute, resulting in a more tender steak.
- Slicing with the Grain: Slicing with the grain will result in a chewy steak. Always slice against the grain.
- Ignoring Internal Temperature: Relying on time alone can lead to over or undercooking. A meat thermometer is essential.
Oven Temperature and Cooking Time
| Doneness | Internal Temperature (°F) | Approximate Cooking Time (425°F/220°C) |
|---|---|---|
| Rare | 125-130 | 8-10 minutes |
| Medium-Rare | 130-135 | 10-12 minutes |
| Medium | 135-145 | 12-14 minutes |
Note: Cooking times are approximate and may vary depending on the thickness of the steak and your oven.
Serving Suggestions
Flank steak is incredibly versatile. Here are some ideas:
- Fajitas: Slice thinly and serve with sautéed peppers and onions, tortillas, and your favorite toppings.
- Salads: Top a mixed green salad with sliced flank steak for a protein-packed meal.
- Tacos: Use flank steak as the filling for tacos.
- Sandwiches: Create delicious steak sandwiches with grilled onions, peppers, and cheese.
- As a main course: Serve with roasted vegetables, mashed potatoes, or rice.
Frequently Asked Questions (FAQs)
Should I sear the flank steak before putting it in the oven?
Searing the flank steak before oven-roasting is highly recommended. It creates a beautiful crust and adds depth of flavor. However, if you’re short on time or prefer a less hands-on approach, you can skip the searing and simply roast the steak in the oven.
What is the best marinade for flank steak?
The best marinade is subjective and depends on your taste preferences. A classic marinade often includes soy sauce, Worcestershire sauce, garlic, herbs, and olive oil. Consider adding citrus juice (like lime or lemon) for extra tang and acidity, which helps tenderize the meat.
How do I know when the flank steak is done?
The most reliable way to determine doneness is to use a meat thermometer. Insert the thermometer into the thickest part of the steak, avoiding bone, and cook to your desired internal temperature. Refer to the temperature guide provided earlier in this article.
Can I cook a frozen flank steak in the oven?
It is not recommended to cook a frozen flank steak directly in the oven. Thawing the steak first allows for more even cooking and better results. Thaw in the refrigerator for 24-48 hours, or use the cold water method (submerge the steak in a sealed bag in cold water, changing the water every 30 minutes).
How long should I marinate flank steak?
Ideally, you should marinate flank steak for at least 30 minutes, and preferably overnight in the refrigerator. Longer marinating times allow the flavors to penetrate deeper into the meat.
What is the best oven temperature for cooking flank steak?
A high oven temperature, typically between 400°F (200°C) and 450°F (232°C), is recommended for cooking flank steak in the oven. This allows for a quick roast, resulting in a tender and juicy steak.
Why is my flank steak tough?
Flank steak can become tough if overcooked or sliced incorrectly. Ensure you don’t cook beyond medium and always slice against the grain after resting. Marinating also helps tenderize the meat.
Can I use a broiler instead of roasting?
Yes, you can use a broiler to cook flank steak. Broiling is similar to grilling, providing high heat from above. However, be sure to monitor the steak closely to prevent burning.
What kind of pan should I use for cooking flank steak in the oven?
A cast-iron skillet or oven-safe pan is ideal for searing and then transferring to the oven. If you’re not searing, a baking sheet lined with parchment paper or foil will work fine.
How do I slice flank steak against the grain?
Look for the direction of the muscle fibers (the grain). Use a sharp knife to cut perpendicular to the grain. This shortens the muscle fibers, making the steak more tender.
Can you cook flank steak in oven using convection?
Yes, using a convection oven can result in even more consistent cooking. You may need to reduce the cooking time slightly, so monitor the internal temperature closely.
Does thickness affect cooking time when I cook flank steak in oven?
Yes, the thickness of the flank steak directly affects the cooking time. Thicker steaks will require longer cooking times to reach the desired internal temperature. Use a meat thermometer for accuracy.