Pan-Seared or Grilled Marinated Flank Steak Recipe

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Rosa Christensen Modified: March 25, 2022
Pan-Seared or Grilled Marinated Flank Steak Recipe

How To Make Pan-Seared or Grilled Marinated Flank Steak

Put together a delicious dinner with this flank steak marinated in a flavorful mix of honey, soy sauce, and spices. Cook it in the grill or over the stove.

Preparation: 10 minutes
Cooking: 40 minutes
Marinate Time: 1 hour
Total: 1 hour 50 minutes



  • 1tbsphoney
  • 2tbspsoy sauce
  • 6garlic clove
  • ½tspground coriander seeds
  • ¼tsp.cayenne pepper
  • 1flank steak,about ¾-inch thick


  1. Mix all the ingredients together, except for the steak, in a gratin dish large enough to hold the flank steak. Place the steak in the dish, turning it to coat all sides with the marinade.

  2. Cover with plastic wrap, and marinate in the refrigerator for at least 1 hour.

  3. At cooking time, heat a grill until very hot, or preheat a heavy aluminum or cast-iron skillet or saucepan for at least 5 minutes over high heat until it is very hot.

  4. Prewarm the oven to 180 degrees F.

  5. Remove the steak, reserving the marinade in the gratin dish.

  6. Place the steak on the hot grill or skillet, cook over high heat for 1½ minutes, turn, and cook for 1½ minutes on the second side to sear the meat and give it a well-browned exterior.

  7. Return the meat to the marinade, and place it, uncovered, in the warm oven to “relax” and continue cooking in its own heat for at least 10 minutes and up to 40 minutes.

  8. Cut the steak on the diagonal into very thin ⅛-inch slices.

  9. Serve with the marinade on very hot plates, and enjoy!


  • Calories: 111.26kcal
  • Fat: 4.31g
  • Saturated Fat: 1.75g
  • Monounsaturated Fat: 1.75g
  • Polyunsaturated Fat: 0.21g
  • Carbohydrates: 6.40g
  • Fiber: 0.29g
  • Sugar: 4.40g
  • Protein: 11.71g
  • Cholesterol: 34.34mg
  • Sodium: 467.80mg
  • Calcium: 26.50mg
  • Potassium: 227.34mg
  • Iron: 1.04mg
  • Vitamin A: 2.34µg
  • Vitamin C: 1.56mg
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