Quickly Pan Fry Flank Steak for a Tender and Juicy Dinner.
Take the steak out of the fridge at least half an hour before cooking.
Remove any tough connective tissue on the surface of the steak using a sharp knife. Poke small cuts into the meat almost all the way through at an angle in the direction of the grain. Ensure that the cuts are a few centimeters apart and parallel to each other, so as not to cut across any existing end-to-end cuts.
Season one side of the steak with salt, fresh ground pepper, and dry mustard. Rub a tablespoon of butter all over the side of the steak. Repeat for the other side.
Preheat a large cast iron frying pan on high heat. Place the steak in the hot pan and let it cook for 2 to 3 minutes or until it turns brown. Check the bottom with tongs and if it's browned nicely, flip the steak and let the other side sear for 2 to 3 minutes. Remove the pan from the heat and let the steak rest in the cast iron for about 5 to 10 minutes, covered with aluminum foil.
To check for doneness, use your fingers to test the steak or insert a meat thermometer into the thickest part of the meat. For medium rare, the temperature should be 130°F. If the steak isn't done to your liking, return it and the pan to medium-high heat and cook for a few more minutes.
Once you remove the steak from the pan, let it sit for 10 minutes before carving. Slice the meat thinly against the grain of the meat to break through the tough long fibers.
Deglaze the pan with a little water, scraping up any browned bits. Once the water has mostly boiled down, add a tablespoon of butter to the pan for a nice sauce. Pour the deglazed pan juices over the meat and serve.
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