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Soy Marinated Flank Steak

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The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!

The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!
Soy Marinated Flank Steak

I grill flank steak, a lean primal cut with wonderful beefy flavor all summer long. Some of my favorites are Flank Steak with Tomatoes, Balsamic and Red Onion, Flank Steak with Chimichurri, and Flank Steak with Black Bean Corn Salsa.

I recently met Culinary Scientist Jessica Gavin at a dinner in Salt Lake City. We got to talking about food science and the conversation was fascinating understanding how ingredients function together. This recipe is from her cookbook Easy Culinary Science (affil link) which is filled with easy to follow recipes, helpful cooks notes and the recipe science for each.

The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!

The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!

The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!

I modified her recipe slightly to lower the sodium and fat, but keep in mind most of the marinade gets tossed which has been reflected in the nutritional analysis. I have also included her notes and science behind this recipe here:

Recipe Science

The marinade adds flavor to the surface and inside of the meat, while salt makes the meat juicier. Water-soluble flavor compounds come from the garlic, ginger and green onion. Soy sauce provides an unami flavor which penetrates the meat with flavor. The oil allows the fat-soluble flavors from the pepper flakes to infuse the oil and stick to the meats surface for tremendous flavor. The honey aids in providing quicker browning and caramelizing for an intense smoky charred flavor.

Notes

When marinating meat, the aromatic compounds in the marinade will never fully penetrate the center. 8 hours is plenty of time to marinate so you can do this in the morning, then cook it in the evening. Any longer than 12 hours won’t add much benefit.

Soy Marinated Flank Steak

4.83 from 28 votes
10
Cals:279
Protein:35.5
Carbs:8
Fat:12
The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!
Course: Dinner
Cuisine: Chinese, Japanese
The marinade in this Grilled Asian-style Soy Marinated Flank Steak takes an uninteresting piece of steak and turns it into a mouthwatering dish!
Prep: 20 mins
Cook: 15 mins
Marinade time: 1 hr
Total: 1 hr 35 mins
Yield: 6 servings
Serving Size: 4 oz

Ingredients

  • 1/2 cup 120 ml reduced sodium soy sauce or tamari (for gluten-free option)
  • 1/4 cup 60 ml honey
  • 2 tablespoons 30 ml vegetable oil, plus more for greasing
  • 1 tsp sesame oil
  • 4 cloves garlic minced
  • 2 tsp 10 g minced ginger
  • 1/2 tsp black pepper
  • 1/4 tsp red chili pepper flakes
  • 2 tbsp 6 g thinly sliced green onion, plus more for garnish
  • 3/4 tsp rice vinegar
  • 2 lb 907 g flank steak

Instructions

  • In a medium-size bowl, combine the soy sauce, honey, vegetable oil, sesame oil, garlic, ginger, black pepper, red chili pepper and green onions.
  • Remove 1/4 cup (60 ml) of the marinade and combine with the rice vinegar in a small bowl. Cover and refrigerate.
  • Place the remaining marinade and steak in a 1-gallon (3.6-L) resealable bag. Remove as much air as possible and seal the bag.
  • Refrigerate for at least 1 hour by laying the steak flat, and flipping the bag after 30 minutes. The steak can be marinated in the refrigerator for up to 12 hours.
  • Remove the steak from the marinade, drain any excess liquid and transfer to a pan. Discard the marinating bag.
  • Set the grill to high. Add a small amount of oil on a folded piece of paper towel, carefully greasing the grill with the oil.
  • Allow the grill to preheat for 15 minutes, and once the grill is very hot, add the steak.
  • Cover and cook the steak until well browned, about 4 to 5 minutes, then flip and cook until desired doneness, about 3 to 4 minutes. For medium rare, cook the steak until the internal temperature reaches between 120 and 125°F (49 and 52°C). For medium, cook between 130 and 135°F (54 and 57°C).
  • Transfer the steak to a cutting board and allow to rest for 10 minutes.
  • Slice the steak against the grain into 1/4-inch (6-mm) thick slices. Pour the reserved marinade on top and serve hot.

Last Step:

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Nutrition

Serving: 4 oz, Calories: 279 kcal, Carbohydrates: 8 g, Protein: 35.5 g, Fat: 12 g, Saturated Fat: 4 g, Cholesterol: 8 mg, Sodium: 454 mg, Fiber: 0.5 g, Sugar: 6 g

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72 comments on “Soy Marinated Flank Steak”

  1. I’ve made this repeatedly and my husband CRAVES it! Leftovers are great in a salad. I have a vacuum sealer with a marinater accessory, so it gets all that yummy flavor deep into the meat. Don’t forego the final sauce with the rice vinegar. I used to, but now that I’ve tried it, I find it really enhances the flavor! THANKS Gina fir another amazing “skinny” recipe!

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    Jessica Callaham

    Great dish. We picked up some grass fed flank steak at Whole Foods. Marinade was easy and flavorful.  Followed the recipe exactly, flawless and foolproof

  3. When using the green onion, do you use the green part or the white part? I don’t use green onions very much.

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    Mike Sullivan

    I love this recipe! By mistake I forgot to put the saved sauce and rice wine vinegar on it. The next day I ate the leftovers cold with the sauce. Yum! Try it with and without or reserve the sauce for dipping.

  5. This was fantastic!  I used New York strip steak, searing it in a cast iron pan and finishing it in the oven, it was perfect!  Thank you Gina!

    1. Hi Amy, I see you commented a while ago, but curious at what temp and for how long you put your steak in the oven after searing it. I was trying to google it and everything I read said to broil it. I’m new to cooking meat so any tip for what you did would be great. Thanks!

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    Sonia Gardiner

    So good! Love the wonderful Asian flavours in the marinade and vinegrette! I could eat this everyday! Thank you for sharing this recipe. 

  7. Excellent!  Couldn’t find flank steak (pandemic thing….can’t always find what I want!), so I used sirloin tip. My husband has to control his sodium, so I used Liquid Aminos in place of the soy sauce. Used my indoor grill pan (the one Gina recommends). After searing both sides, I covered with a glass lid. Turned out so perfectly! 

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    Jeanne May-Ackerman

    Spectacular. Was looking for something besides jerk marinade. I should have known Gina would have something this tasty. A keeper. 

  9. This has become one of our favorite recipes. It is super flavorful, and the marinade does not overpower the flavor of the beef. It is so easy to put together, too.