Flank Steak (Pan-Seared, Salt-Only)
By Isabel Garcia · Carne Asada Heritage Cook · Updated 2026-05-09
Flank is a lean 1.5-2 lb cut from the abdomen. Sear 3-4 min/side, slice thin across the grain. 24g protein, 5g fat per 100g cooked. Cheap and lean.
Flank steak is a 1.5 to 2 pound cut from the abdominal muscles of the cow — long, flat, and notably lean at 5g fat per 100g cooked. A 6-ounce cooked serving delivers 41g protein, 9g fat, and 290 calories. The cut runs $9 to $14 per pound, making it one of the cheapest steaks per pound of protein. Flank cooks fast at very high heat: 3 to 4 minutes per side in cast iron with butter. Because the cut is lean, the butter baste is essential — without added fat the steak eats dry. Pull at 130°F for medium-rare; never push past 140°F or the cut gets noticeably tough. Rest 5 minutes; slice across the grain on a steep angle into ⅛-inch strips. Flank steak has a strong beefy flavor and a slightly chewier texture than tender cuts — this is intrinsic to working abdominal muscle, not a sign of overcooking. The cut is most popular for fajitas and stir-fries; in carnivore eating it's a budget protein-dense weeknight steak.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 6 oz flank steak cooked (per serving) | 41g | 9g | 240 |
| ½ tbsp butter (per serving) | 0g | 6g | 50 |
| Coarse salt | 0g | 0g | 0 |
| Per serving | 41g | 15g | 340 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Salt the steak generously on both sides 30 minutes to 24 hours before cooking.
- 2
Heat a cast iron skillet over very high heat until smoking. Add 1 tbsp butter.
- 3
Pat the steak dry. Place in the foaming butter and don't move for 4 minutes.
- 4
Flip. Sear the second side for 3 minutes, basting with butter in the last 30 seconds.
- 5
Pull at 130°F internal for medium-rare. Do not exceed 140°F.
- 6
Rest 5 minutes on a cutting board.
- 7
Slice across the grain on a 45° angle into ⅛-inch strips. Grain runs along the long axis.
- 8
Top with any remaining pan butter — flank's leanness benefits from extra fat at the table.
Nutrition per Serving
Frequently Asked Questions
Flank vs skirt steak — what's the difference?
Different muscles, different cooking behavior. Skirt is the diaphragm (much thinner, fattier — 18g fat per 100g cooked). Flank is the abdominal muscle (thicker, leaner — 5g fat). Skirt cooks faster (5-6 min total) and has stronger beef flavor; flank takes longer (7-8 min total) and is leaner. For budget-protein meals, flank wins on protein per dollar. For flavor and ease, skirt wins.
Why is my flank steak tough?
Two likely causes. First: overcooking. Flank above 140°F internal becomes noticeably tough; pull at 130°F. Second: slicing direction. The grain in flank runs unmistakably along the long axis as parallel ridges; slicing along that axis produces stringy bites. Slice across the grain on a steep angle, as thin as possible (⅛-inch). If you've done both correctly and it's still tough, the cut may have been from an older or grass-finished cow with denser muscle fiber.
Can I sous vide flank steak?
Yes — works well for this cut. Bag with salt, sous vide at 132°F for 2 hours, then sear in a smoking cast iron with butter for 60 seconds per side. The sous vide tenderizes the muscle fibers; the high-heat sear builds the crust. Total time including water bath: about 2.5 hours. Texture is noticeably more tender than pan-seared alone, especially for tougher store-bought flanks.
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