Mustard "Teriyake" Pan-Roasted Flank Steak

Flank steak easily qualifies as one of my favorite cuts of beef (along with prime rib and short rib...gimme dat fat!). Though obviously delicious au natural with some salt and pepper, if I have the time/can remember to do so, I like to marinate it for about 24 hours before preparing it. As of about a week ago, I realized that I have yet to post any kind of marinade recipe. Alas, an opportunity presented itself. And that opportunity was to go out and spend $25 on a big piece of grass-fed flank steak, marinade the crap out of it, cook it, slice it, photograph it while salivating, and eat it like a savage.

Did I cook a 2 lb flank steak for just myself? You bet your ass I did. Did I eat it all at once? I'm sure you're expecting my typically engorged self to answer yes...and I'm not sure if I should embarrassed by or proud of that expectation. In any event, NO I didn't finish the whole thing in one sitting...though I wouldn't put it past me. Did I share the leftovers? PFFFFFF. Please. Get out of town. Absofruitly not. I may as well have seared a branded "F*** OFF" on the top of the steak as to stave off any unwanted intruders.

I know I probably sound like selfish food hoarder...which...I can be. But before you go rolling your eyes at me and spout off some sort of "sharing is caring" lesson, just know that I enjoy preparing food for others just as much as I do for myself. This flank steak was just TOO good to let go of...I was pretty much like Golem, crouching over it, protecting it from all angles while creepily calling it "my precious". 

Yeah yeah I know. Nerdy LOTR reference. 

Sidebar: for all you grill junkies out there - don't cast me off for cooking this in the oven. It was too cold to go out and grill so oven it was. And it was flippin' delicious so I regret nothing. If you want, you can cook this marinated steak on the grill and simply disregard my pan-roasting instructions below!


  • 1.5-2 lb flank steak
  • 1/3 cup coconut aminos
  • 1/3 cup extra virgin olive oil
  • 1/4 cup Dijon mustard
  • 3 tbsp raw honey
  • Juice of a lemon
  • 1 tbsp balsamic vinegar
  • 2 tbsp garlic powder
  • 1 tsp sea salt


  1. Place your flank steak in a large ziplock bag. Whisk all remaining ingredients in a bowl and pour into the ziplock. Shake it around so that the steak is completely covered. Place in the fridge and allow to marinate for at least 10 hours, no longer than 24 hours.
  2. When ready to cook, preheat oven to 350.
  3. In a large skillet (one large enough to hold the entire steak), sear the steak on medium heat for 2 minutes. Flip and sear for another 2 minutes.
  4. Move the steak to a baking sheet (unlined), and place in the middle rack. Let bake for 4 minutes. Flip the steak and let bake for another 3-4 minutes. This timing is for a medium rare steak. Let it bake for another minute or so if you like your steak medium (or longer for medium well/well done). 
  5. Remove the steak from the oven and immediately cover with aluminum foil. Let sit for about 5 minutes before slicing it.
  6. Serve!

Servings: 3-5 (depending on size of your steak)