Miso Marinated Flank Steak

Mar 18

Mar 18 Miso Marinated Flank Steak

Difficulty: Medium

Cooking Time: 2 hours

Serves 4

Are you tired of eating the same boring thing week after week? Tired of the dry, stringy and bland chicken breast? Are you in need of some lean but flavorful protein!? Then you’ve come to the right place! This week's post features ITADAKIMASU’s take on a Miso Flank Steak! This recipe is perfect for a weeknight or for meal prepping in advance!

Meal prepping is often a time-consuming task which only gives you mediocre sustenance for the week. There is usually a lack of flavor as most people try to count every single macro and calorie. People usually resort to chicken breast and rice but this can get boring quickly. We know the struggle of trying to cook healthy and trying to get things to taste good so we devised this simple and delicious Miso Flank Steak Recipe.

We recommend this recipe for anyone who is currently trying to cut by eating lean protein (cut sauce portions in half) or anyone looking to bulk and put on muscle (increase steak portion size by 25%).

Food Dictionary:

Red Miso: A fermented paste made from soybeans, barley, and rice malt. Miso has a slightly earthy flavor, slightly sweet and is packed with a lot of natural umami. Traditional in Japanese cooking, Red miso is a long-fermented variant that pairs well with meat and fish.
Flank Steak: A lean cut of steak that comes from the abdomen. Packed with flavor it has a lot of thick and tough muscle fibers. This steak MUST be sliced across the grain (perpendicular to the direction the muscle fibers run).
Mirin: A sweet rice wine used often in cooking.
Fish Sauce: A sauce made from the liquid of fermented fish.

The Recipe:

Ingredients;

2 lbs of Flank steak cut into 4 equal portions
3 tbsp Red Miso Paste
2 tbsp Sake
3 tbsp Soy sauce
1 teaspoon fish sauce
2 teaspoon mirin
1 teaspoon sesame oil
2 teaspoon black pepper
1.5 tbsp minced garlic
2 teaspoons rice wine vinegar
2 teaspoons vegetable oil

The Process:

Cut the flank steak into 4 equal pieces by weight.
1. Flank steaks usually come in an uneven shape, one side will be thicker than the other.
Trim any silver skin and unwanted fat.
In a bowl combine, the garlic, red miso paste, sake, sesame oil, soy sauce, mirin, black pepper, fish sauce, and rice wine vinegar.
Whisk until homogenous.
Add the flank steak into the marinade.
Cover and place in the fridge to marinade for at least 1 hour or up to 24.
Before cooking, remove steaks from the marinade and pat dry and allow the steaks to come up to room temperature.
In a small saucepan add the remaining marinade in and bring to a boil. (optional)
1. This will become a glaze, so it is important to boil the marinade so all surface bacteria from the meat dies.
In a large skillet, heat 2 teaspoons of vegetable oil on medium high heat until it begins to shimmer.
1. Alternatively you can use a griddle pan or cook this on a charcoal/gas grill.
Add the steaks in and reduce the heat to medium
Cook on the first side for 3 minutes or until it becomes caramelized
1. The thinner steaks will need to be turned earlier while the thicker steaks need to be turned later
Flip the steaks and continue cooking.
Brush the glaze on to the steaks and continue flipping and cooking until the steak reaches an internal temperature of 125.
1. Save 3 Tbs of the glaze for when you serve
Allow the steak to rest for 5 minutes and then slice across the grain
Spoon on the remaining marinade and serve.
1. If you’re cooking for meal prep, slice into thicker pieces or dont slice so the meat does not dry out when reheating.