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South Beach Marinated Flank Steak: A Flavorful Grilling Adventure

I remember the first time I tasted flank steak prepared this way. It was at a small family barbecue down in Miami, the air thick with humidity and the scent of grilling meat. My aunt, a true queen of the kitchen, pulled a platter of perfectly seared steak from the grill, its surface glistening with a vibrant, herb-flecked marinade. The first bite was an explosion of flavors – tangy balsamic, savory garlic, and the unmistakable zest of fresh oregano. That day, flank steak transformed from a simple cut of meat into a cherished memory, a taste of sunshine and family gatherings. This recipe captures that essence, bringing the bright, bold flavors of South Beach to your own table.

Recipe Overview:

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 1 hour 25 minutes (including marinating)
Servings: 6
Dietary Type: Low Carb

Ingredients:

1 small red onion, quartered
1/3 cup balsamic vinegar
1/4 cup capers, drained
2 tablespoons chopped fresh oregano
3 garlic cloves, minced
1 1/2 lbs flank steak
1/4 teaspoon salt
1/4 teaspoon fresh coarse ground black pepper

Equipment Needed:

Cutting board
Knife
Mixing bowl
Large zip-top bag
Grill or Broiler
Broiler pan (if broiling)

Instructions:

Begin by preparing the red onion. Sliver approximately 1/4 of the onion and set it aside. Roughly chop the remaining onion.
In a mixing bowl, combine the chopped red onion with the balsamic vinegar, drained capers, chopped fresh oregano, and minced garlic. Mix thoroughly to create the base marinade.
Remove 1/4 cup of the prepared marinade and combine it with the slivered onions that were set aside. This reserved onion mixture will be used as a finishing relish. Set this aside as well.
Prepare the flank steak by sprinkling both sides with salt and black pepper. Then, using a fork, prick the steak all over. This helps the marinade penetrate the meat, ensuring maximum flavor.
Place the flank steak into a large zip-top bag. Pour the remaining onion marinade (the portion not reserved for the relish) into the bag with the steak.
Seal the zip-top bag, removing as much air as possible. Gently massage the marinade into the steak, ensuring that all surfaces are coated.
Marinate the flank steak in the refrigerator for a minimum of 1 hour, or ideally overnight for a more intense flavor.
When ready to cook, preheat your grill to medium-high heat. Alternatively, if broiling, position the oven broiler rack so that the meat, when placed on the rack in the broiler pan, is approximately 4 inches from the heat source. Preheat the broiler to high.
Remove the flank steak from the marinade. Discard the used marinade; do not reuse it.
Place the marinated steak on the preheated grill over direct heat or on an oven rack set in the broiler pan under the broiler.
Grill or broil the flank steak for approximately 4-5 minutes per side for medium-rare doneness. Adjust the cooking time slightly depending on your desired level of doneness. For medium, cook for an additional 1-2 minutes per side.
Once cooked, remove the steak from the grill or broiler and let it rest for at least 5 minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful steak.
To serve, place the sliced steak on a platter and generously spoon the reserved onion mixture (the relish) over the top.

Expert Tips & Tricks:

Marinating Time: While a minimum of 1 hour is recommended, marinating the flank steak overnight will yield the best flavor. Be careful not to marinate for longer than 24 hours, as the acidity of the balsamic vinegar can start to break down the meat fibers, resulting in a mushy texture.
Achieving the Perfect Sear: To get a beautiful crust on your steak, ensure your grill or broiler is very hot before adding the meat. Pat the steak dry with paper towels before grilling to remove excess moisture, which can inhibit browning.
Slicing Against the Grain: Flank steak has very distinct muscle fibers. Always slice the steak thinly against the grain to ensure maximum tenderness. Cut at a 45-degree angle for best results.
Flavor Boost: For an extra layer of flavor, try adding a pinch of red pepper flakes to the marinade for a subtle kick.
Doneness Check: Use a meat thermometer to ensure your steak is cooked to your desired doneness. Medium-rare is around 130-135°F (54-57°C), medium is 135-145°F (57-63°C), and medium-well is 145-155°F (63-68°C).

Serving & Storage Suggestions:

This South Beach Marinated Flank Steak is fantastic served alongside a fresh salad, grilled vegetables, or a simple grain like quinoa or rice. For a South Beach-inspired meal, consider pairing it with a side of roasted asparagus and a sprinkle of crumbled feta cheese.

Leftover steak can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm the steak in a skillet over medium-low heat, adding a splash of beef broth or water to keep it moist. You can also reheat it in the microwave, but be careful not to overcook it. Flank steak is best enjoyed reheated and not typically recommended for freezing. It is best enjoyed immediately after cooking or within a few days. Do not leave cooked steak at room temperature for longer than two hours.

Nutritional Information:

Nutrient	Amount per Serving	% Daily Value
Calories	196.8 kcal	–
Calories from Fat	85 g	43%
Total Fat	9.5 g	14%
Saturated Fat	3.9 g	19%
Cholesterol	46.5 mg	15%
Sodium	328.8 mg	13%
Total Carbohydrate	2.2 g	0%
Dietary Fiber	0.5 g	2%
Sugars	0.6 g	2%
Protein	24.4 g	48%

Variations & Substitutions:

Herb Variations: Feel free to experiment with different fresh herbs in the marinade. Thyme, rosemary, or parsley would all be delicious additions or substitutions for oregano.
Vinegar Options: If you don’t have balsamic vinegar on hand, red wine vinegar or apple cider vinegar can be used as a substitute. However, the flavor profile will be slightly different.
Spice It Up: Add a pinch of red pepper flakes to the marinade for a touch of heat.
Sweetness: For a touch of sweetness, add a tablespoon of honey or maple syrup to the marinade.

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 flavors and its relatively quick cooking time, you can substitute it with skirt steak or flat iron steak. Adjust cooking times 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 the thermometer into the thickest part of the steak, avoiding bone or fat. Aim for 130-135°F (54-57°C) for medium-rare.

Q: Can I marinate the steak for longer than overnight?
A: It’s not recommended to marinate the steak for longer than 24 hours, as the acidity of the balsamic vinegar can start to break down the meat fibers and make the steak mushy.

Q: What if I don’t have a grill?
A: If you don’t have a grill, you can broil the steak in the oven. Make sure to position the rack so that the steak is about 4 inches from the broiler.

Q: Can I freeze the marinated steak?
A: Yes, you can freeze the steak in the marinade. This is a great way to prepare ahead of time. Thaw the steak in the refrigerator overnight before cooking.

Final Thoughts:

This South Beach Marinated Flank Steak is a celebration of simple, fresh ingredients and bold flavors. It’s a recipe that’s both easy to prepare and impressive to serve, perfect for weeknight dinners or weekend gatherings. Don’t be afraid to experiment with different herbs and spices to create your own signature version. So, fire up the grill, gather your loved ones, and enjoy a taste of sunshine with this delicious and flavorful flank steak. I encourage you to try this recipe and share your feedback. It pairs perfectly with a crisp Sauvignon Blanc.

South Beach Marinated Flank Steak Recipe