Pan Seared Flat Iron Steak
This Pan Seared Flat Iron Steak is tender and juicy with delicious beefy flavor! It's a budget-friendly steak that's delicious and easy to make whether you're using the grill, oven or stovetop!
Servings: 4 people
Calories: 390kcal
Ingredients
- 1 1/2 pounds flat iron steak
- 2 tablespoons canola oil or similar (see note)
- 1 teaspoon coarse salt or to taste
- 1 teaspoon black pepper freshly ground, or to taste
- 2 cloves garlic minced (2 teaspoons), or 1 teaspoon garlic powder
- 1 tablespoon unsalted butter optional
- fresh rosemary optional
Instructions
- Remove the steak from refrigerator 30-60 minutes before cooking to take the chill off for even cooking.
- Place a large cast-iron skillet over high heat and allow to heat for 5-7 minutes until very hot.
- Pat dry the beef with paper towels to remove excess moisture that could interfere with searing. Then rub 1 tablespoon olive oil on all sides before seasoning with salt and pepper.
- Add the remaining 1 tablespoon oil to the hot pan and swirl to coat.
- Carefully place the steak in the pan using kitchen tongs, laying away from you to avoid splatter.
- Sear the first side for 2 minutes undisturbed. Then flip using kitchen tongs and sear the other side for 2 minutes.
- Add garlic and the optional butter and rosemary. Continue cooking, flipping the steaks every minute and spooning pan juices on top to baste the meat.
- Insert an instant-read thermometer into the center of the steak. It should read 130°F/54°C for medium-rare and 140°F/60°C for medium (see recipe notes for more).
- Remove steak to a plate or cutting board and tent with foil. Rest undisturbed for 5 minutes to allow the juices to redistribute through the meat. Slice against the grain to serve.
Notes
- Oil: You can use canola, sunflower, refined olive oil (not extra virgin) or another high-temperature oil.
- Doneness: 120°F/49°C is rare, 130°F/54°C is medium-rare, 140°F/60°C is medium, 150°F/66°C is medium-well and 160°F/71°C is well-done.
- Grilled Flat Iron Steak: Heat your grill to 400°F/204°C and oil the grates. Grill for 3 minutes on the first side, rotating halfway through if you want crosshatch grill marks. Flip and repeat for the second side. Then continue cooking, flipping every minute until the meat reaches your desired doneness. Rest 5 minutes before serving.
- Flat Iron Steak in the Oven: Preheat the oven to 400°F and place the steak in a baking dish fitted with a wire rack (or a broiler pan). Turn on the convection or forced air if you have it. Place the steaks in the oven and bake to your desired doneness, about 10-12 minutes for medium-rare. Rest 5 minutes before serving. Broiling steak is another option.
- Leftovers: Flatiron steak will last 3-4 days in the refrigerator and can be reheated for 2-3 minutes in a skillet. It’s also delicious in steak sandwiches, steak tacos and steak salad.
Nutrition
Serving: 6oz | Calories: 390kcal | Carbohydrates: 1g | Protein: 32g | Fat: 28g | Saturated Fat: 9g | Cholesterol: 120mg | Sodium: 708mg | Potassium: 526mg | Fiber: 1g | Sugar: 1g | Vitamin A: 87IU | Vitamin C: 1mg | Calcium: 13mg | Iron: 4mg