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    Home > Main Courses > Main Dishes Beef > Cast Iron Flank Steak With Red Onion Chutney

    Cast Iron Flank Steak With Red Onion Chutney

    Published: Jun 2, 2009 · Modified: May 23, 2023 by Lea Ann Brown · This post may contain affiliate links

    Jump to Recipe Print Recipe
    Cast Iron Flank Steak with Red Onion Chutney

    Tender pan seared flank steak made easy using a cast iron skillet. Topped with red onion chutney, this is an amazing combination of flavors and easy enough for a weeknight meal. This cast iron flank steak will become one of your favorite go-to easy dinners.

    This recipe was first published in May of 2009 and updated with step by step instructions May of 2023.

    Sliced flank steak served with red onion marmalade.

    Using a cast iron skillet is an easy way to prepare Flank Steak. A cast iron skillet creates a beautiful seared crust on the steak… it’s like the two were made for each other.

    Flank steak is a lean cut of beef that benefits from high heat and a quick cooking time. And a cast iron skillet is just the tool for accomplishing that task.

    Cast iron skillets are fine tuned machines that provide intense heat. They retain that heat and do so in an evenly distributed way. It’s a perfect tool for creating that sought after golden brown crust that we all love, which is called Maillard Reaction. And doing so while keeping the interior of the steak nice and juicy.

    When cooked properly, a cast iron flank steak can be a tender and juicy entree that’s ready in just minutes. We think it’s the best way to cook flank steak.

    Keeping the seasonings simple, and with no steak marinade time, let’s get started.

    Ingredients You’ll Need

    Ingredients to season cast iron flank steak.
    • Oil: Use a neutral oil with a high smoking point to get a good outer sear on the steak. Canola oil, vegetable oil or avocado oil work well here.
    • Garlic: Fresh and chopped.
    • Kosher Salt: Why Kosher? Chefs prefer it for it’s pure salty flavor.
    • Red Chile Powder: My chile powder of choice is New Mexico Chimayo Chile Powder. Any New Mexico red powder will work, as well as Cayenne Pepper.
    • Flank Steak

    Ingredient Substitutions

    Seasoning: This simple but flavorful seasoning for flank steak is my “go-to” combination I’ve used for years for pan frying or grilling flank steak. If you want something more traditional and simpler, use a mix like Montreal Steak Seasoning.

    Step by Step Instructions, It’s Easy

    Step 1: Make the Onion Chutney

    Red onion marmalade in a yellow bowl.
    • Using my recipe for this quick easy Red Onion Chutney, follow the instructions, and set aside while we make the steak. Tip: Make this chutney a day ahead to save time.

    This Red Onion Chutney is a perfect topping for this just right spicy flank steak. Made with red onion, vinegar, sugar and wine. And once on top of this cast iron flank steak, it creates a wonderful sweet, salty, spicy flavor combo. It’s easy to make, I hope you give it a try.

    Step 2: Make The Flank Steak Seasoning Paste

    Southwestern seasoning for cast iron flank steak.
    • In a small bowl, combine the olive oil with the minced garlic, red chile powder, salt and cumin. Use a small whisk to combine.

    Step 3: Season The Steak

    Seasoning flank steak to cook in a cast iron skillet.
    • Rub this mixture all over the steak.

    Step 4: Cook The Steak

    Cooking Cast Iron Flank Steak.
    Cooking side two of a flank steak in a cast iron skillet.
    • Heat a cast iron skillet, large enough to hold a flank steak, over medium high heat. Once the skillet is hot, add the flank steak and cook until well browned on one side. This should take about 5 minutes.
    • Turn the steak and cook the 2nd side for 5 more minutes or until a meat thermometer inserted into the thickest part of the steak reads 130 degrees. Remove flank steak to a cutting board and tent with foil. Let stand for 5 minutes before slicing against the grain.

    FAQ’s

    What Kind Of Cast Iron Skillet Is Best?

    Lodge Brand Cast Iron Skillets have been around since 1896. That’s 125 years of cast iron expertise. And they’re affordable. You can also use a Le Creuset enameled cast iron grill pan. It works very well, but also comes with a much higher price point than a Lodge skillet. I like this article from Bon Appetit regarding points to consider when choosing a cast iron skillet.

    What If My Cast Iron Skillet Isn’t Big Enough?

    If you don’t have a skillet large enough to hold a whole flank steak, you can cut the steak into 2 pieces pieces to fit neatly into the skillet. And keep in mind, a flank steak is thicker on one end, so that piece will take a little longer to cook.

    Can I Use This Recipe To Grill Flank Steak?

    Absolutely yes. And, there are no cook time adjustments necessary.

    Why Doesn’t This Flank Steak Use A Marinade?

    This flank steak recipe omits the use of a marinade and replaces it with a quick oil based seasoning. I’ve cooked many a flank steak, some with marinades and some without. While there are merits to infusing flank steak with flavor by using a marinade and long marinade time, I feel its beefy flavor shines well without one.

    Skirt Steak vs. Flank Steak

    If your grocery store doesn’t have flank steak on your shopping day, you can substitute skirt steak. It’s a natural alternative. Skirt steak contains a little more fat, making it juicier than flank steak. But both cuts of meat bring a wonderful beefy flavor to the table. Skirt steak is thinner, longer and skinnier in shape than Flank steak and will cook quicker. Use a meat thermometer when cooking either cut to insure a rare to medium rare experience. 130 – 135 degrees.

    Tips for Success

    • Make sure to let the steak come to room temperature before cooking. This will help it cook evenly and prevent it from being too tough.
    • Use a meat thermometer to check the internal temperature of the steak. This will ensure that it is cooked to your liking. I highly recommend cooking flank steak to a rare or medium rare. Low on fat and lean, a flank steak benefits from a more rare cooking temperature. 130 – 135 degrees.
    • Let the steak rest for a few minutes before slicing. This will allow the juices to redistribute, resulting in a more tender and flavorful steak.
    • ALWAYS and no if’s, and’s or butt’s, slice a flank steak against the grain. This will shorten the fibers making this lean cut of meat as tender as possible.
    • Don’t try to pan sear any meat in a non-stick skillet. Most non-stick skillets do not get hot enough to properly sear meat.

    What To Serve with Flank Steak

    • If you’re looking for a low-carb meal, serve cast iron flank steak with a simple tossed salad.
    • Everyone loves a good Old Fashioned Potato Salad. Or a Traditional Macaroni Salad.
    • Try something fun like this popular Smoked Mozzarella Penne Pasta Salad.
    • Sweet and Spicy Baked Beans are always a good choice.

    Cast Iron Flank Steak with Onion Chutney

    Easy pan seared flank steak recipe with red onion marmalade

    I hope you give this recipe for cast iron Flank Steak a try. It’s a quick and easy dinner, that will fit beautifully in your meal plans. With minimal prep time, it’s on the table pronto and big on flavor.

    More Flank Steak Recipes

    • Grilled Flank Steak with Charred Caramelized Sweet Corn
    • Flank Steak with Chimichurri Sauce
    • Orange Ginger Flank Steak
    • San Juan Grilled Flank Steak and Marinade
    • Grilled Flank Steak Fajitas

    And, don’t forget to subscribe to my newsletter for more delicious recipes and cooking tips. Make it a delicious day … every day.

    If you’ve tried this or any other recipe on my website, please leave a star rating in the recipe card below. And write a review in the comment section. I always appreciate your feedback.

    Sliced pan seared flank steak served with red onion marmalade.

    Cast Iron Flank Steak with Onion Chutney

    A quick and delicious meat entree for a great little weeknight meal.
    5 from 1 vote
    Print Pin Rate
    Course: Main Course Beef
    Cuisine: American
    Diet: Gluten Free
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4
    Calories: 556kcal
    Author: Lea Ann Brown

    Ingredients

    • 1 recipe Red Onion Chutney
    • 3 Tablespoon Extra Virgin Olive Oil
    • 1 1/2 pounds Flank Steak
    • 1 1/2 teaspoon Kosher Salt
    • 3 cloves garlic fine chopped
    • 1 teaspoon Red Chile Powder New Mexico, or Cayenne
    • 1 teaspoon Ground cumin
    Prevent your screen from going dark

    Instructions

    • Make Red Onion Chutney.
    • Heat a skillet large enough to hold a flank steak over medium high heat.
    • In a small bowl, combine the olive oil with the minced garlic, red chile pepper, salt and cumin. Rub the mixture over the steak.
    • Cook steak until desired doneness. We happen to like medium rare, so about 5 minutes per side.
    • Transfer the steak to a platter and tent for about 5 minutes. Slice the steak against the grain. Transfer the steaks to plates and top with Red Onion Chutney.

    Notes

    If you don’t have a skillet large enough for a flank steak, cut the steak crosswise into 2 pieces lengthwise.
    There is no reason to put oil in the pan to cook the steak, as the steak is well coated with oil.
    And this flank steak omits the use of a marinade, instead using a quick oil based seasoning rub. I’ve cooked many a flank steak, some with marinades and some without. While there are merits to infusing flank steak with flavor by using a marinade and long marinade time, I feel its beefy flavor shines well without one.
    Tips for Success: 
    • Make sure to let the steak come to room temperature before cooking. This will help it cook evenly and prevent it from being too tough.
    • Use a meat thermometer to check the internal temperature of the steak. This will ensure that it is cooked to your liking.
    • Let the steak rest for a few minutes before slicing. This will allow the juices to redistribute, resulting in a more tender and flavorful steak.
    • ALWAYS and no if’s, and’s or butt’s, slice a flank steak against the grain.
    • Don’t try to pan sear any meat in a non-stick skillet. Most non-stick skillets do not get hot enough to properly sear meat.
    Red Onion Chutney can be made up to a week in advance.
     

    Nutrition

    Calories: 556kcal | Carbohydrates: 55g | Protein: 37g | Fat: 16g | Saturated Fat: 5g | Cholesterol: 102mg | Sodium: 94mg | Potassium: 620mg | Fiber: 1g | Sugar: 51g | Vitamin A: 104IU | Vitamin C: 3mg | Calcium: 45mg | Iron: 3mg
    Tried this Recipe? Pin it for Later!Mention @lannisam or tag #CookingOnTheRanch!

    Cast Iron Flank Steak with Red Onion Chutney … It’s what’s for dinner.

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    I'm Lea Ann, Welcome to my Colorado kitchen. I'm a Culinary School Grad with a passion to inspire you to cook as often as you can. Here you'll find Wild West Colorado inspired recipes along some Southwestern and Mexican food favorites. I also share some special recipes from school along pro cooking tips. If you're an adventurous cook looking to spice up your meal plans, you'll find plenty of reliable, approachable, easy to follow recipes.

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