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Marinated Grilled Cape Cod Flank Steak

The salt air, the cries of seagulls overhead, and the scent of grilling steak mingling with the ocean breeze – these are the memories that flood back to me with every bite of this marinated flank steak. My summers on Cape Cod as a kid were filled with simple pleasures, and this recipe, adapted from a local’s well-worn cookbook, captures that essence perfectly. It’s the taste of family barbecues, long summer evenings, and the joy of sharing good food with loved ones.

Recipe Overview

Prep Time: 2 hours to 12 hours
Cook Time: Varies based on desired doneness
Total Time: 2 hours 10 minutes to 12 hours 10 minutes
Servings: 3-4
Dietary Type: Gluten-Free (naturally), Dairy-Free

Ingredients

1 lemon, juice of
½ cup soy sauce
¼ cup red wine vinegar, can use more to taste
2 tablespoons vegetable oil
2 tablespoons Worcestershire sauce
1 large garlic clove, sliced
Pepper, to taste
Green onion, chopped (optional)
Dill weed, chopped (optional)
Celery seed (optional)
1 ½ lbs flank steak, trimmed

Equipment Needed

Shallow dish or resealable plastic bag
Grill

Instructions

In a shallow dish or a resealable plastic bag, combine the lemon juice, soy sauce, red wine vinegar, vegetable oil, Worcestershire sauce, sliced garlic, and pepper. This is your marinade. Taste and adjust the marinade if needed. You may want to add more red wine vinegar for extra tang.
Place the flank steak in the marinade, ensuring it’s fully submerged. If using a dish, you may need to turn the steak occasionally to ensure even coverage. If using a bag, squeeze out any excess air and seal tightly.
Marinate the steak in the refrigerator for at least 2 hours, or up to 12 hours. The longer it marinates, the more flavorful and tender it will become, but don’t exceed 12 hours, as the acid in the marinade can start to break down the meat too much.
When ready to cook, remove the steak from the refrigerator and let it sit at room temperature for about 20-30 minutes. This will help it cook more evenly on the grill.
Preheat your grill to medium-high heat. Ensure the grates are clean and lightly oiled to prevent sticking.
Remove the steak from the marinade, letting any excess drip off. Discard the marinade; do not reuse it.
Place the flank steak on the preheated grill. Grill for 4-5 minutes per side for medium-rare, or longer if you prefer a more well-done steak. Use a meat thermometer to check for doneness. For medium-rare, aim for an internal temperature of 130-135°F (54-57°C). For medium, aim for 135-145°F (57-63°C). For medium-well, aim for 145-155°F (63-68°C).
Once the steak has reached your desired level of doneness, remove it from the grill and place it on a cutting board. Tent it loosely with foil and let it rest for at least 10 minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful steak.
Slice the flank steak thinly against the grain. This is crucial for tenderness, as flank steak can be a bit tough if sliced incorrectly.
Garnish, if desired, with chopped green onion and dill weed. Celery seed can also be sprinkled over the sliced steak for an extra layer of flavor.

Expert Tips & Tricks

Poking Holes: Before marinating, consider gently poking holes in the flank steak with a fork. This allows the marinade to penetrate deeper into the meat, enhancing the flavor.
Marinating Container: Use a resealable plastic bag instead of a dish for marinating. This allows the marinade to come into closer contact with the steak, maximizing its flavor impact.
Resting is Key: Don’t skip the resting period! Resting the steak for at least 10 minutes after grilling allows the juices to redistribute, resulting in a more tender and flavorful steak.
Grill Temperature: Ensure your grill is properly preheated to medium-high heat before adding the steak. This will help create a beautiful sear on the outside while keeping the inside juicy.
Searing: For an extra flavorful crust, consider searing the steak in a hot cast iron skillet before transferring it to the grill. This will add a layer of intense flavor and texture.
Flavor Boost: Add a splash of balsamic vinegar to the marinade for a touch of sweetness and acidity.

Serving & Storage Suggestions

Serve the marinated grilled flank steak immediately after slicing. It’s delicious on its own, or as part of a larger meal. It pairs well with grilled vegetables, a fresh salad, or mashed potatoes.

Leftover flank steak can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm it in a skillet over low heat, or microwave it in short intervals to prevent it from drying out. Cold flank steak is also delicious in sandwiches or salads. You can also freeze cooked flank steak for up to 2-3 months. Thaw it overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	496.5 kcal	N/A
Calories from Fat	251 g	51%
Total Fat	27.9 g	42%
Saturated Fat	9 g	44%
Cholesterol	93 mg	30%
Sodium	2915.2 mg	121%
Total Carbohydrate	6.6 g	2%
Dietary Fiber	0.5 g	1%
Sugars	2.3 g	9%
Protein	53.3 g	106%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

Soy Sauce Alternative: For a lower-sodium option, use low-sodium soy sauce or tamari. Coconut aminos can also be used for a gluten-free and soy-free alternative.
Vinegar Variety: Experiment with different types of vinegar, such as apple cider vinegar or rice vinegar, to create unique flavor profiles.
Spice it Up: Add a pinch of red pepper flakes to the marinade for a touch of heat.
Herb Options: Use fresh herbs like rosemary, thyme, or oregano in place of dill weed for a different flavor.
Citrus Zest: Add lemon or lime zest to the marinade for a brighter citrus flavor.
Sweetness: While the original recipe omits sugar, a touch of honey or maple syrup can be added to the marinade for a hint of sweetness.

FAQs (Frequently Asked Questions)

Q: Can I use a different cut of steak?
A: While flank steak is ideal for this recipe due to its ability to absorb marinade, you can also use skirt steak or flat iron steak. Adjust grilling time accordingly.

Q: How do I know when the steak is done?
A: The best way to check for doneness is to use a meat thermometer. Insert it into the thickest part of the steak. Aim for 130-135°F for medium-rare, 135-145°F for medium, and 145-155°F for medium-well.

Q: Can I marinate the steak for longer than 12 hours?
A: It’s not recommended to marinate for longer than 12 hours, as the acid in the marinade can start to break down the meat too much, resulting in a mushy texture.

Q: Can I grill the steak indoors?
A: Yes, you can grill the steak indoors using a grill pan or a cast iron skillet. Ensure the pan is very hot before adding the steak.

Q: What should I do if my steak is tough?
A: Make sure you are slicing the steak thinly against the grain. This is crucial for tenderness. Also, be sure not to overcook the steak.

Final Thoughts

This Marinated Grilled Cape Cod Flank Steak is more than just a recipe; it’s a taste of summer, a celebration of simple pleasures, and a reminder of cherished memories. I encourage you to try this recipe and create your own culinary memories. Share your feedback and experiences, and don’t hesitate to experiment with variations to suit your taste. Pair it with a crisp summer salad and a glass of your favorite beverage for the perfect meal. Enjoy!

Marinated Grilled Cape Cod Flank Steak Recipe