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.
Servings 4
Calories 90kcal
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
- 2 tablespoons cold butter optional
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.2 pounds flat iron steak, 1/2 cup red wine, 4 cloves garlic, 2 tablespoons gluten-free Dijon mustard, 3 scallions, 1/2 cup extra-virgin olive oil
- Cook: Pat steaks dry with paper towels. Pound with a meat tenderizer. Season with salt and pepper on both sides.salt and pepper to taste
- Now, heat oil in your skillet until it is very hot. Place steak on the pan for about 4 minutes.2 tablespoons avocado oil
- 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 garlic during the last minute. Then add 1/4 cup of wine. Reduce to about half by simmering for 3 minutes. Stir in broth and simmer to reduce again to about half. If dairy agrees with you, whisk in 2 tablespoons of butter. Season with a dash of salt and pepper. Serve with your steak.1/4 cup red wine, 1 cup of gluten-free beef broth, 1 tablespoon shallots, 1 clove garlic, salt and pepper to taste, 2 tablespoons cold butter, 1 tablespoon. avocado oil
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. Observe the direction of the muscle fibers and slice across them for maximum tenderness.
- Leftover steak will keep in an airtight container in the refrigerator for 3 days.
- Nutrition information is from U.S. Wellness Meats for a 3 ounce portion of flatiron steak (not including the wine sauce). There are zero carbs in a flat Iron steak. Three ounces of steak is a relatively small portion. We typically eat more than that when having steak for dinner. For example, if you decide to double your serving, keep in mind that you'll also be doubling the calories and other nutrients.
Nutrition
Serving: 3ounces | Calories: 90kcal | Protein: 16g | Fat: 2.5g | Saturated Fat: 1.5g | Monounsaturated Fat: 1g | Cholesterol: 35mg | Sodium: 75mg
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