Flank steak is a beloved cut among grill enthusiasts and home cooks alike due to its rich beefy flavor and lean, slightly fibrous texture. However, what truly elevates flank steak to gourmet levels is the perfect marinade.
A thoughtfully-crafted Flank Steak Marinade not only infuses the meat with robust flavors but also helps tenderize the steak, making every bite juicy and succulent. Across culinary traditions, marinades have been used for centuries to enhance meats by combining acidity, oil, and a careful blend of herbs and spices.
Whether you are preparing for a backyard barbecue, a family dinner, or a special gathering, mastering the essential Flank Steak Marinade will unlock a world of taste and texture that impresses even the most refined palates.
Marinating flank steak became particularly popular in North American cuisine in the late 20th century as chefs and food lovers sought new ways to bring out this affordable cut's best attributes.
Today, the Flank Steak Marinade is celebrated in kitchens around the world, from classic Latin American preparations to innovative global fusions.
In this recipe guide, you'll learn how to create the ultimate marinade from scratch, how long to marinate your steak for optimal results, and expert tips for grilling, pan-searing, or broiling.
Let's delve into the flavorful journey of marinating flank steak and discover how a simple blend of pantry staples can transform your meal into an unforgettable culinary experience.
Ingredients
- 2 pounds flank steak, trimmed
- ⅓ cup soy sauce
- ¼ cup olive oil
- 2 tablespoons Worcestershire sauce
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh lemon juice
- 2 tablespoons brown sugar
- 3 cloves garlic, minced
- 1 tablespoon Dijon mustard
- 1 teaspoon freshly ground black pepper
- 1 teaspoon kosher salt
- ½ teaspoon crushed red pepper flakes (optional)
- 1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
- 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
Instructions
- In a medium bowl, whisk together the soy sauce, olive oil, Worcestershire sauce, red wine vinegar, lemon juice, brown sugar, minced garlic, Dijon mustard, black pepper, kosher salt, crushed red pepper flakes, rosemary, and thyme until fully combined.
- Place the trimmed flank steak in a large, resealable plastic bag or a shallow baking dish. Pour the marinade over the steak, ensuring the meat is thoroughly coated on all sides.
- Seal the bag (removing excess air) or cover the dish with plastic wrap. Refrigerate and marinate the flank steak for at least 2 hours, ideally 8-12 hours for maximum flavor and tenderness. Turn the steak occasionally to redistribute the marinade.
- When ready to cook, remove the steak from the marinade and let it come to room temperature for about 30 minutes. Pat dry with paper towels to promote better browning.
- Preheat your grill to high heat (450-500°F), or set a cast iron skillet over medium-high heat on the stove.
- Grill or sear the flank steak for 4-6 minutes per side for medium-rare, or until the steak reaches your desired doneness. Use a meat thermometer for accuracy (125°F for rare, 135°F for medium-rare, 145°F for medium).
- Transfer the cooked steak to a cutting board, tent loosely with foil, and allow it to rest for 10 minutes. This helps redistribute the juices.
- Slice the flank steak thinly against the grain and serve immediately with your favorite sides.
Nutritional Information
Flank steak is a leaner beef cut compared to other popular grilling options such as ribeye or sirloin, making it an excellent choice for those seeking a flavorful yet lighter meal.
An average 4-ounce serving of cooked flank steak (without marinade) contains about 190 calories, 23 grams of protein, 10 grams of fat (of which less than 4 grams are saturated fats), and minimal carbohydrates. The marinade ingredients primarily contribute to flavor, tenderness, and trace nutrients.
Olive oil offers heart-healthy monounsaturated fats, while soy sauce and Worcestershire sauce infuse the dish with bold umami. The garlic, herbs, and lemon juice in the marinade not only enhance taste but also provide antioxidants and vitamin C.
The sodium content may be on the higher side due to soy sauce-those on restricted sodium diets can opt for a low-sodium version or reduce the amount.
Including lean protein like flank steak supports muscle development, satiety, and balanced blood sugar levels when paired with wholesome sides such as grilled vegetables or a fresh salad. Overall, this Flank Steak Marinade recipe creates a nutrient-dense, satisfying, and health-conscious meal suitable for a wide range of dietary preferences.
Wine and Beverage Pairings
Flank steak's robust, savory profile from the marinade pairs exceptionally well with a medium- to full-bodied red wine such as Malbec, Cabernet Sauvignon, or a classic Zinfandel. The tannins in these reds complement the steak's rich flavor and accentuate the umami from the marinade.
For those who prefer beer, a hoppy IPA or a smooth porter can balance the dish beautifully. If opting for a non-alcoholic drink, sparkling water with a splash of lemon or an iced tea with a hint of citrus provides a refreshing contrast to the savory meat.
For a festive twist, try a spicy ginger ale or a bold, unsweetened cranberry spritzer.
Cooking Tips and Variations
To achieve the most tender and flavorful results, make sure to marinate your flank steak for at least 6-8 hours, preferably overnight. The combination of acidic ingredients (like lemon juice and vinegar) with soy sauce and Worcestershire sauce acts as a natural tenderizer while infusing rich, savory notes.
Always slice flank steak thinly against the grain; this shortens the muscle fibers, ensuring each bite is tender and easy to chew. Experiment with variations by adding a tablespoon of honey or maple syrup for sweetness, or try smoked paprika and cumin for a Southwestern flair.
For spicy lovers, increase the red pepper flakes or add finely chopped chipotle peppers in adobo. If grilling outdoors, use a high, direct heat to achieve a beautiful char while keeping the interior juicy. For indoor cooking, a cast iron skillet or grill pan is ideal for a perfect sear.
After marinating, ensure the steak is patted dry to avoid steaming and promote browning. You can also reserve a small amount of marinade (before it touches raw meat) for drizzling over finished slices or as a brush-on glaze during the last moments of grilling.
Serving Suggestions
Once your flank steak is perfectly grilled and rested, presentation is key for a memorable dining experience. Arrange the thin slices on a large platter, fanning them out to display the pink, juicy interior and deliciously seared exterior.
Garnish with a sprinkle of fresh chopped parsley, rosemary, or thyme for a pop of color and aroma. Flank steak marinated with this recipe is incredibly versatile: serve it as the centerpiece of a classic steak dinner accompanied by roasted potatoes, grilled asparagus, or a crisp garden salad.
For a more casual or interactive meal, set up a fajita bar with warm tortillas, sautéed onions and peppers, pico de gallo, guacamole, and crumbled queso fresco.
The sliced steak is also fantastic atop a grain bowl with quinoa, farro, or brown rice, complemented by cherry tomatoes, avocado, and a drizzle of the reserved marinade.
Alternatively, pile it high on toasted baguette slices for steak crostini, or tuck it into hoagie rolls with peppers and melted cheese for irresistible steak sandwiches.
However you choose to serve, this Flank Steak Marinade recipe stands out for its versatility, making it perfect for everything from weeknight family dinners to impressive weekend gatherings.
Health Benefits
Flank steak is a great source of high-quality protein, providing essential amino acids that aid in muscle repair and overall wellness. The olive oil used in the marinade offers heart-healthy fats, while the use of fresh herbs brings antioxidants and anti-inflammatory properties to the dish.
Garlic is well-known for its immune-boosting qualities, and lemon juice adds vitamin C to support overall health. Compared to richer cuts, flank steak is lower in saturated fat, making it a smart option for those watching their cholesterol levels.
When combined with plenty of vegetables as sides, this meal can fit easily into balanced diet plans, supporting cardiovascular health and sustained energy. By controlling the amount of sodium (using low-sodium soy sauce if needed), the marinade remains friendly for individuals monitoring blood pressure.
Enjoying flank steak prepared with a nutritious marinade is a delicious way to enjoy red meat without excess fat or calories, especially when paired with healthy sides and mindful portion sizes.
Frequently Asked Questions
For optimal flavor and tenderness, marinate flank steak for at least 6-8 hours. For the best results, overnight marinating (up to 12 hours) is recommended. Avoid marinating longer than 24 hours to preserve the steak's texture.
Yes, you can freeze flank steak in the marinade. Simply combine the steak and marinade in a resealable freezer bag, remove excess air, and store in the freezer for up to 3 months. Thaw the steak in the refrigerator before grilling or cooking.
Yes, patting the steak dry with paper towels before cooking ensures a better sear and caramelization. Excess marinade on the surface can cause steaming instead of grilling or browning.
If you are missing rosemary or thyme, you can substitute with other fresh or dried herbs such as oregano, basil, or Italian seasoning. The marinade is flexible and can be adjusted based on what is available.
Absolutely! This flavorful marinade works well with other beef cuts such as skirt steak, sirloin, hanger steak, or even chicken and pork. Adjust marinating times to suit the thickness and type of meat.
A well-crafted Flank Steak Marinade transforms an already flavorful cut into a juicy, tender, and memorable main dish suitable for any occasion. This recipe brings together a balance of savory, tangy, and aromatic elements designed to highlight the best of flank steak. Easy to prepare and adaptable to a variety of meals, it's sure to become a repeat favorite in your cooking repertoire. Whether grilled, seared, or broiled, this marinated flank steak delivers impressive taste with minimal effort-a true celebration of flavor and simplicity. Gather your ingredients, marinate your steak, and get ready to savor a dish that will win over friends and family time and again.
Ingredients
- 2 pounds flank steak, trimmed
- ⅓ cup soy sauce
- ¼ cup olive oil
- 2 tablespoons Worcestershire sauce
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh lemon juice
- 2 tablespoons brown sugar
- 3 cloves garlic, minced
- 1 tablespoon Dijon mustard
- 1 teaspoon freshly ground black pepper
- 1 teaspoon kosher salt
- ½ teaspoon crushed red pepper flakes (optional)
- 1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
- 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
Instructions
-
1In a medium bowl, whisk together the soy sauce, olive oil, Worcestershire sauce, red wine vinegar, lemon juice, brown sugar, minced garlic, Dijon mustard, black pepper, kosher salt, crushed red pepper flakes, rosemary, and thyme until fully combined.
-
2Place the trimmed flank steak in a large, resealable plastic bag or a shallow baking dish. Pour the marinade over the steak, ensuring the meat is thoroughly coated on all sides.
-
3Seal the bag (removing excess air) or cover the dish with plastic wrap. Refrigerate and marinate the flank steak for at least 2 hours, ideally 8-12 hours for maximum flavor and tenderness. Turn the steak occasionally to redistribute the marinade.
-
4When ready to cook, remove the steak from the marinade and let it come to room temperature for about 30 minutes. Pat dry with paper towels to promote better browning.
-
5Preheat your grill to high heat (450-500°F), or set a cast iron skillet over medium-high heat on the stove.
-
6Grill or sear the flank steak for 4-6 minutes per side for medium-rare, or until the steak reaches your desired doneness. Use a meat thermometer for accuracy (125°F for rare, 135°F for medium-rare, 145°F for medium).
-
7Transfer the cooked steak to a cutting board, tent loosely with foil, and allow it to rest for 10 minutes. This helps redistribute the juices.
-
8Slice the flank steak thinly against the grain and serve immediately with your favorite sides.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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