Name: Pan-Seared Flank Steak with Garlic
Ingredients: Flank Steak: You will need one 1.5 to 2-pound flank steak, about 1 to 1.5 inches thick. This lean, flavorful cut is ideal for high-heat searing.; Avocado Oil (or other high-smoke point oil): 2 tablespoons. This is crucial for achieving a perfect sear without burning the oil and creating smoke.; Kosher Salt: 1 ½ teaspoons. A coarse salt like Kosher is best for drawing out moisture and creating a flavorful crust.; Coarsely Ground Black Pepper: 1 ½ teaspoons. Freshly ground pepper provides a pungent, spicy counterpoint to the rich beef.; Unsalted Butter: 4 tablespoons. Using unsalted butter allows you to control the final sodium content of the sauce while adding incredible richness.; Garlic: 5-6 cloves, thinly sliced or roughly minced. This is the star of the sauce, providing a sweet, aromatic flavor that infuses the butter.; Fresh Parsley: 2 tablespoons, finely chopped. This adds a pop of color and a fresh, herbaceous note to cut through the richness of the butter and steak.

Ingredients

Flank Steak: You will need one 1.5 to 2-pound flank steak, about 1 to 1.5 inches thick. This lean, flavorful cut is ideal for high-heat searing.
Avocado Oil (or other high-smoke point oil): 2 tablespoons. This is crucial for achieving a perfect sear without burning the oil and creating smoke.
Kosher Salt: 1 ½ teaspoons. A coarse salt like Kosher is best for drawing out moisture and creating a flavorful crust.
Coarsely Ground Black Pepper: 1 ½ teaspoons. Freshly ground pepper provides a pungent, spicy counterpoint to the rich beef.
Unsalted Butter: 4 tablespoons. Using unsalted butter allows you to control the final sodium content of the sauce while adding incredible richness.
Garlic: 5-6 cloves, thinly sliced or roughly minced. This is the star of the sauce, providing a sweet, aromatic flavor that infuses the butter.
Fresh Parsley: 2 tablespoons, finely chopped. This adds a pop of color and a fresh, herbaceous note to cut through the richness of the butter and steak.

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Instructions

Prepare the Steak: About 30-40 minutes before you plan to cook, remove the flank steak from the refrigerator. Place it on a plate or cutting board and pat it completely dry with paper towels. This step is critical; a dry surface is essential for creating a deep, brown crust. Moisture will steam the steak instead of searing it. Season both sides generously with Kosher salt and coarsely ground black pepper, pressing the seasoning into the meat. Let the steak sit at room temperature. This allows the chill to come off the meat, promoting more even cooking.
Heat the Pan: Place a large, heavy-bottomed skillet, preferably cast iron, over medium-high heat. A cast-iron skillet retains heat exceptionally well, which is key for a consistent, powerful sear. Let the pan get screaming hot. You’ll know it’s ready when you see a faint wisp of smoke or when a drop of water flicked into the pan sizzles and evaporates instantly.
Sear the First Side: Add the avocado oil to the hot pan. It should shimmer immediately. Carefully place the seasoned flank steak in the center of the skillet. You should hear a loud, satisfying sizzle. Do not touch or move the steak. Let it sear undisturbed for 4-6 minutes, depending on its thickness. This allows the Maillard reaction to work its magic, developing that coveted deep-brown, flavorful crust.
Flip and Sear the Second Side: Using tongs, flip the steak over. It should release easily from the pan and have a beautiful, dark crust. Immediately reduce the heat to medium.
Create the Garlic Butter Sauce: Add the 4 tablespoons of butter and the sliced garlic to the skillet, placing them in the empty space next to the steak. As the butter melts, it will begin to foam and bubble, and the garlic will become incredibly fragrant.
Baste the Steak: Tilt the pan slightly towards you so the melted butter and garlic pool at the bottom. Using a large spoon, continuously scoop up the fragrant garlic butter and pour it over the top of the steak. Baste repeatedly for about 1-2 minutes. This not only adds immense flavor but also helps to cook the steak gently while keeping it moist. Be careful not to let the garlic burn; it should be golden and fragrant, not dark brown and bitter.
Check for Doneness: This is where a meat thermometer is your best friend for guaranteed results. Insert the thermometer into the thickest part of the steak.
- For Rare: 125°F (52°C)
- For Medium-Rare: 135°F (57°C)
- For Medium: 145°F (63°C)
  Flank steak is best enjoyed medium-rare to medium, as cooking it further can result in a tough texture. The total cooking time for the second side will be about 3-5 minutes.
Rest the Steak: Immediately transfer the cooked steak to a clean cutting board. Do not tent it with foil, as this can steam the crust you worked so hard to create. Let the steak rest for a non-negotiable 10 minutes. During this time, the muscle fibers will relax and reabsorb the juices, ensuring every slice is tender and moist. If you slice into it too soon, all those delicious juices will run out onto your cutting board.
Slice and Serve: While the steak rests, you can spoon some of the remaining garlic butter from the pan over the top. Once rested, identify the direction of the muscle fibers (the grain). Position your knife perpendicular to these lines and slice the steak thinly against the grain. This is the single most important step for tender flank steak. Slicing with the grain results in long, chewy muscle fibers. Arrange the slices on a platter, pour over any remaining pan juices and garlic, sprinkle with fresh parsley, and serve immediately.

Nutrition

Serving Size: one normal portion
Calories: 480
Fat: 35g
Carbohydrates: 2g
Protein: 38g