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Mediterranean Flank Steak: A Taste of Sunshine on Your Plate

The sizzle of steak on a hot grill always transports me back to summer evenings spent on the Amalfi Coast. The air, thick with the scent of sea salt and blooming jasmine, carried the tantalizing aroma of grilled meats infused with sun-dried herbs. This Mediterranean Flank Steak captures that very essence – a quick, flavorful dish that brings a vibrant, healthy taste of the Mediterranean to any table, no matter the season. It’s a weeknight wonder, requiring no lengthy marinating, yet delivering a burst of freshness in every bite.

Recipe Overview

Prep Time: 15 minutes
Cook Time: 8-10 minutes
Total Time: 23-25 minutes
Servings: 4
Dietary Type: Mediterranean, Gluten-Free, Dairy-Free

Ingredients

1 lb flank steak
1 tablespoon stone ground mustard
1 tablespoon water
½ teaspoon lemon juice
1 clove garlic, minced
1 ½ tablespoons ground coriander
1 teaspoon dried thyme
1 teaspoon ground ginger
½ teaspoon pepper
½ teaspoon ground cumin
Pinch of nutmeg
Cooking spray

Equipment Needed

Broiler pan
Small bowl
Cutting board
Sharp knife

Instructions

Begin by preheating your broiler. This recipe works beautifully on a grill as well, so if the weather permits, fire it up!
Prepare the flank steak by trimming off any excess fat. This will prevent flare-ups during broiling or grilling and allow the spice rub to adhere better.
In a small bowl, whisk together the stone ground mustard, water, lemon juice, and minced garlic. This mixture will act as a binder for the dry spices and infuse the steak with tangy flavor.
Rub the mustard mixture generously all over the surface of the flank steak, ensuring every part is coated.
In a separate bowl, combine the ground coriander, dried thyme, ground ginger, pepper, ground cumin, and nutmeg. This aromatic blend of spices is what gives the steak its distinctive Mediterranean character.
Pat the spice mixture firmly into the mustard coating on both sides of the steak. Make sure the spices are evenly distributed for consistent flavor in every slice.
Once coated, cover the steak and let it chill in the refrigerator for 10 minutes. While this isn’t a long marinating time, it allows the flavors to meld and penetrate the surface of the meat.
Spray a broiler pan with cooking spray. This will prevent the steak from sticking and ensure easy cleanup.
Place the steak on the prepared broiler pan and position it in the oven under the preheated broiler.
Broil the steak for 8-10 minutes. It’s crucial not to turn the steak during this time. Broiling on one side allows the spices to toast and create a flavorful crust while cooking the steak to medium-rare. For a different level of doneness, adjust the cooking time accordingly.
Remove the steak from the oven and let it rest for 5-10 minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful steak.
Using a sharp knife, cut the flank steak diagonally against the grain into thin slices. This is essential for achieving a tender texture, as it shortens the muscle fibers.
Serve immediately and enjoy!

Expert Tips & Tricks

For a more intense flavor, consider adding a pinch of red pepper flakes to the spice rub.
If you prefer a more well-done steak, increase the broiling time by a few minutes, but be careful not to overcook it, as flank steak can become tough.
To ensure even cooking, make sure the steak is of uniform thickness. If necessary, pound it lightly with a meat mallet to even it out.
If grilling, aim for medium-high heat and cook for 4-5 minutes per side for medium-rare.
Don’t skip the resting period! It’s crucial for a juicy and tender steak.

Serving & Storage Suggestions

Serve this Mediterranean Flank Steak immediately for the best flavor and texture. It pairs beautifully with a simple green salad dressed with lemon vinaigrette, roasted vegetables like bell peppers and zucchini, or a side of couscous or quinoa. For a complete Mediterranean feast, serve with a dollop of tzatziki sauce or a sprinkle of crumbled feta cheese.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the sliced steak in a skillet over medium-low heat or in the microwave. Avoid overcooking when reheating, as this can make the steak tough. Freezing is not recommended, as it can affect the texture of the steak.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	201.2 kcal	N/A
Calories from Fat	90 g	45%
Total Fat	10 g	15%
Saturated Fat	4 g	19%
Cholesterol	46.5 mg	15%
Sodium	105 mg	4%
Total Carbohydrate	2.5 g	0%
Dietary Fiber	1.3 g	5%
Sugars	0.2 g	0%
Protein	24.7 g	49%

Variations & Substitutions

For a spicier kick, add a pinch of cayenne pepper to the spice rub.
If you don’t have stone ground mustard, Dijon mustard makes a good substitute.
Feel free to experiment with different herbs. Oregano, rosemary, or marjoram would all be delicious additions.
For a vegetarian option, try using the same spice rub on portobello mushrooms and grilling them instead of steak.
To make it Whole30 compliant, ensure your stone ground mustard does not contain added sugar.

FAQs (Frequently Asked Questions)

Q: Can I marinate the steak longer than 10 minutes?
A: While this recipe is designed for a quick preparation, you can marinate the steak for up to an hour in the refrigerator for a more intense flavor.

Q: What is the best way to slice flank steak?
A: Always slice flank steak thinly against the grain. This shortens the muscle fibers, making it much more tender and easier to chew.

Q: Can I use a different cut of steak?
A: While flank steak is ideal for this recipe, skirt steak or flat iron steak can also be used. Adjust cooking time accordingly.

Q: How do I know when the steak is done?
A: For medium-rare, the internal temperature should be 130-135°F. Use a meat thermometer to ensure accuracy.

Q: Can I prepare the spice rub ahead of time?
A: Absolutely! You can mix the spices ahead of time and store them in an airtight container for up to a week.

Final Thoughts

This Mediterranean Flank Steak is more than just a recipe; it’s an invitation to bring the warmth and vibrant flavors of the Mediterranean into your home. The simplicity of the preparation, coupled with the explosion of taste, makes it a guaranteed crowd-pleaser. Don’t hesitate to experiment with different herbs and spices to create your own signature version. I encourage you to try this recipe and share your feedback – I’m confident it will become a regular part of your culinary repertoire! Pair it with a crisp glass of white wine and imagine yourself basking in the Mediterranean sun. Buon appetito!

Mediterranean Flank Steak Recipe