Teriyaki flank steak boasts sweet, spicy and savoury flavours in every mouthful. Some of the ingredients in the sauce help tenderize the meat. This means you can expect the flank steak on a cast iron skillet to come out juicy and delicious. This is a favourite quick steak dinner made in a cast iron grill pan.
A pan seared flank steak recipe like this is simple to prepare. Expect plenty of incredible flavours from this quick steak dinner. Flank steak is an economically priced cut of beef which is ideal for recipe like this one.
Teriyaki Flank Steak Ingredients
The main ingredient in this recipe is of course the meat. Flank steak is a nice, all-purpose cut of beef which is good for sautéing, roasting, grilling, or broiling. However, it’s also a very lean cut (pretty much totally fat-free) so you won’t want to either overcook it or slice it too thick.
Did you know that flank steak technically isn’t steak? This is because it comes from a cow’s belly muscles. It can come out tough if under- or overcooked and many flank steak recipes call for a marinade to break it down and make it tender.
The marinade for this flank steak recipe comprises salt, pepper, garlic, pineapple juice, and ginger. The pineapple juice not only adds a wonderful sweet flavour but also helps tenderize the steak because of the enzymes in it.
The sauce is tamari (or soy sauce), water, pineapple juice, honey, cornstarch, garlic, and ginger. Tamari is very similar to soy sauce and it is a by-product of making miso.
The only ingredient in traditional tamari is soybeans. So if you want a wheat-free alternative to soy sauce, tamari is perfect. Else you could just use soy sauce since it’s so similar in flavour.
After the cast iron grill pan has worked its magic on the beef, I like to serve it with broccoli stir fry. If you want to do this, you’ll also need sesame seeds and green onions. This is a tasty Asian inspired side, but feel free to come up with your own sides.
You might prefer a noodle or rice dish perhaps, or even some garlic bok choy or Napa cabbage stir fried in oil, perhaps with a splash each of soy sauce and sesame oil.
How to Make Flank Steak on a Cast Iron Skillet
The key to success with this quick steak dinner is using a good quality cast iron grill pan. This ensures the flank steak recipe cooks evenly. I love cooking flank steak on a cast iron skillet. Pan seared steak always seems to come out really good!
The first step in this teriyaki flank steak recipe is to make the teriyaki sauce. Add all the sauce ingredients to a pan and cook it for 10 minutes or until thick.
Stir the marinade ingredients together and then marinate the steak in this mixture for at least an hour. Preheat your cast iron grill pan then sear the steak and then finish it off on a lower temperature. Cover it with foil and let it rest. This step is important because it ensures your quick steak dinner is juicy and moist! The juices will redistribute during this resting period so don’t overlook it.
The last few steps for this pan seared teriyaki flank steak are to cut the steak against the grain, brushing it with sauce and you can also steam the veggies and toss those in teriyaki sauce. Now everything is done it’s time to tuck in and I just know you’ll love the flavours.
Steamable Broccoli Stir Fry
The reason I love this product is it’s quick and easy to use. You can steam the broccoli in the bag and it’s done, instead of having to chop fresh broccoli and cook it on the stove.
Teriyaki Flank Steak FAQs
I would recommend an absolute minimum of an hour, since that will allow the flavours to really soak into the meat and the enzymes from the pineapple juice tenderize it. For better results, give it two or even three hours. You could even marinate it overnight if you wanted to.
You can keep your flank steak on a cast iron skillet refrigerated in an airtight container for 3 or 4 days. To warm it back up, give it 30 second intervals in the microwave at 50% power, flipping between each interval. Another idea is to heat up the cast iron grill pan and char it on each side for 30 seconds to crisp it back up.
Easy Cast Iron Teriyaki Flank Steak with Veggies Recipe
Easy Cast Iron Teriyaki Flank Steak with Veggies
- 2 1/2 Pounds flank steak
- 1 Teaspoon salt flakes kosher
- 1 Teaspoon coarse black pepper
- 3 Cloves garlic minced
- 1 Teaspoon pineapple juice
- 1 Teaspoon ginger crushed
- 1/2 Cup tamari soy sauce
- 1/4 Cup water
- 1/4 Cup pineapple juice
- 1 Tablespoon cornstarch
- 3 Teaspoons honey
- 1 Clove garlic minced
- 1/2 Teaspoon ginger crushed
- 1 bag frozen vegetables Steamables broccoli stirfry
- 2 Teaspoons sesame seeds
- 1/4 Cup green onions chopped
- Prepare teriyaki sauce. In a small saucepan, over medium heat, combine all ingredients and whisk well. Bring mixture to a boil, then reduce heat to low for 10 minutes. Stir often while the sauce is thickening. Remove from heat and set aside.
- Prepare marinade. In a small bowl, combine salt, pepper, minced garlic, ginger, olive oil, and pineapple juice. Stir to combine. Place steak in a pan and pour marinade over the steak. Flip the steak over to coat both sides. Marinate for 1 hour, up to 3 hours.
- Heat a cast iron grill pan over high heat. Once hot, add steak to the pan and sear for 4 minutes per side. Lower the heat to low and let the steak continue to cook for 5 minutes. Remove steak once the internal temp reads 125 degrees F. Place onto a wooden cutting board. Cover with foil and allow steak to finish cooking for 5 to 10 minutes. The temp will rise 5 degrees while it rests. For flank steak, 130 degrees F medium rare tastes best.
- Cut steak against the grain in thin strips. Brush with teriyaki sauce.
- Steam the vegetables and add to a large mixing bowl. Pour Teriyaki sauce into the bowl and toss to coat.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
This juicy teriyaki flank steak recipe makes a great quick steak dinner. You could marinate the steak all day and then you can come home to beautifully flavoured meat which you simply need to pan sear to perfection.
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Bella Bucchiotti is a storyteller, food lover, dog mom and adventure seeker living on the Pacific coast. She shares her passion for food, dogs, fitness, adventures, travel and philanthropy, in hopes of encouraging followers to run the extra mile, try new recipes, visit unfamiliar places and stand for a cause. Bella lives with Type 1 Diabetes and Celiac Disease.