How To Make A Perfect Pan Seared Flat Iron Steak

Learn how to make the juiciest tenderest steak ever!

You know those crazy days when you need to get dinner on the table quick, and you’d really rather have reservations booked at the fancy steakhouse?

Why not turn your own kitchen into a steakhouse? 😀

Today, I’m sharing my super easy steps for cooking the juiciest flat iron steak. Marinated and seared to perfection. And topped with a luscious red wine sauce.

And you might not guess it from the pictures, but this dish is super quick to make too. You’ll start marinating your steak earlier in the day, and when it’s time to cook, it takes just 20 minutes, tops.

This is one of my go-to gluten free and paleo meals. My teenage sons love it. Since they are working out, they are burning calories fast and have trouble putting on weight. Since steak is ruminant meat (cows get their nutrients from plant-based food), the meat has a high quality fat content.

What Is Flat Iron Steak?

Flat iron steak is a thin lean steak cut from the shoulder portion, and it’s less expensive than some other cuts. As always, I recommend grass-fed beef. It’s healthier and contains more nutrients than its grain-fed counterpart.

It sometimes can be difficult to find grass-fed beef in supermarkets (and often I’ve seen supermarkets overpricing these meats).  I’ve been ordering from a local supplier in upstate New York. If you’re not in New York, you may be able to locate a local farm in your area at this site.

So, what’s the secret to a really tender and juicy flat iron steak? Marinate it for at least 4 hours and then quickly pan sear it. After pan searing the steak, you can take the flavor to the next level by accompanying the steak with a sauce made from the pan drippings.

Ingredients you will need to make perfect pan seared flat iron steak:

steak
avocado oil
salt and pepper
For marinade:
red wine
extra-virgin olive oil
garlic, gluten-free Dijon mustard, and scallions
For sauce:
avocado oil
red wine
gluten-free beef broth
shallots
garlic
and salt and pepper

Here’s how to make perfect pan seared flat iron steak:

*Free printable recipe card is available at the end of the post.

• First, marinate your steaks for at least 4 hours before cooking.
• Take steaks out of the refrigerator an hour before you’re ready to cook, if you can, to bring them to room temperature. Pat the steaks dry with paper towels, discard the marinade, and pound the steaks with a meat tenderizer.
• Now, turn on your vent fan (the searing process can get a bit smokey). Heat oil in your skillet for a minute or two before adding the steak. I use refined avocado oil because it is very heat stable with one of the highest smoke points. This makes it one of the best possible oils for frying. It is also highly nutritious and loaded with antioxidants. Read all about its health benefits here.
• After about 4 minutes, flip the steak over. Cook for another 4 minutes.
• Now check the temperature with a meat thermometer. Lift the steak out of the skillet with tongs and insert the meat thermometer into the side of the steak. You may need another minute or two until the temperature reaches 140℉. Then the steak is done.
• Let your meat rest on a platter for 10 minutes before slicing. The temperature will rise a little as it rests.
• Slice the steak against the grain when you’re ready to serve.
• While the steak rests, you can make the sauce right in the same pan. Rich-tasting shallots, garlic, and wine in a beef broth topped off with creamy butter make this sauce irresistible. Season with a dash of salt and pepper and serve with your steak.

Pro Tips And Recipe Notes

• This method is also excellent for a strip steak, rib-eye, or flank steak. Just adjust the timing depending on the thickness of your cut.
• If you don’t have time to marinate, you don’t have to. But marinating will help make the meat extra flavorful.
• It’s best to take steaks out of the refrigerator an hour before you’re ready to cook, if you can, to bring them to room temperature.
• Pat the steaks dry with paper towels and pound the steaks with a meat tenderizer. A few whacks with the mallet softens the fibers of the meat, and your steak will turn out nice and tender.
• When you’re ready to serve, thinly slice your steak against the grain.

Voilà! A satisfying, juicy steak with a mouthwatering sauce. I served mine with roasted potatoes and baked zucchini sticks. If you’re following a low-carb way of eating, however, you may prefer serving yours with seasoned cauliflower rice with bacon or creamy cauliflower mash. Enjoy!

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And if you make this recipe, share your snap on Instagram and tag #glutenfreehomestead. I always love seeing your photos.

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4.2 from 5 votes

How To Make A Perfect Pan Seared Flat Iron Steak

So, what’s the secret to a really tender and juicy flat iron steak? Marinate it for at least 4 hours and then quickly pan sear it. After pan searing the steak, you can take the flavor to the next level by accompanying the steak with a sauce made from the pan drippings.

Course Dinner

Cuisine American

Keyword flat iron steak marinade, flat iron steak recipe, how to cook flat iron steak

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4

Calories 637kcal

Author Barbara Bianchi

Ingredients

• 2 pounds flat iron steak
• 2 tablespoons avocado oil
• salt and pepper to taste
• For marinade:
• 1/2 cup red wine
• 1/2 cup extra-virgin olive oil
• 4 cloves garlic minced
• 2 tablespoons gluten-free Dijon mustard
• 3 scallions chopped
• For sauce:
• 1 tablespoon. avocado oil
• 1/4 cup red wine
• 1 cup of gluten-free beef broth homemade or store bought
• 1 tablespoon shallots minced
• 1 clove garlic minced
• salt and pepper to taste

Instructions

• For marinade: Mix wine, oil, garlic, dijon mustard and scallions in a shallow dish. Add steak, cover and marinate for at least 4 hours in the refrigerator. You can leave it to marinate for as long as 12 hours.
• Cook: Pat steaks dry with paper towels. Pound with a meat tenderizer. Season with salt and pepper on both sides.
• Now, heat oil in your skillet until it is very hot. Place steak on the pan for about 4 minutes.
• Now you can flip it. Cook for another 4 minutes. Check the temperature and continue cooking until the inside temperature reaches 140℉. (You may have to turn the heat down a bit and cook another 1- 2 minutes on each side). Let your meat rest for 5-10 minutes before slicing. Thinly slice steak against the grain.
• For sauce: Add one tablespoon of the oil to the same skillet and scrape up the brown bits from searing the steaks. Sauté the shallots until they've softened and turned golden, 2 to 3 minutes. Add 1/4 cup wine Reduce to about half by simmering for 3 minutes. Stir in broth and simmer to reduce again to about half. Whisk in 2 tablespoons of butter. Season with a dash of salt and pepper. Serve with your steak.

Notes

• This method is also excellent for a strip steak, rib-eye, or flank steak. Just adjust the timing depending on the thickness of your cut.
• If you don’t have time to marinate, you don’t have to. But marinating will help make the meat extra flavorful.
• It's best to take steaks out of the refrigerator an hour before you’re ready to cook, if you can, to bring them to room temperature.
• Pat the steaks dry with paper towels and pound the steaks with a meat tenderizer. A few whacks with the mallet softens the fibers of the meat, and your steak will turn out nice and tender.
• When you're ready to serve, thinly slice your steak against the grain.

Nutrition

Calories: 637kcal

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