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Flat-Iron-Steak on cutting board

How to Cook the Perfect Flat Iron Steak in Cast Iron

A simple guide to cooking the perfect flat iron steak in a cast iron pan. Nothing fancy here, just simple melt-in-your-mouth flat iron steak.
5 from 28 votes
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Course: Main Course
Cuisine: American
Diet: Gluten Free
Keyword: Cast Iron, Steak
Prep Time: 5 minutes
Cook Time: 10 minutes
Resting Time: 35 minutes
Total Time: 50 minutes
Servings: 2 -4
Calories: 267kcal


  • Cast Iron Skillet


  • 1 1.25 pound Flat Iron Steak
  • 3 tablespoon Fresh Rosemary chopped
  • 2 teaspoon Salt kosher, or fine salt
  • 1 teaspoon Finishing Salt or course salt (for a crunchier crust)
  • 2 teaspoon Black Pepper fresh ground
  • 2 tablespoon Light Olive Oil


  • Pat the steak dry with a clean paper towel (be sure to get both sides).

Season the Steak:

  • Sprinkle the steak with fine salt, finishing salt, pepper and rosemary. Then drizzle with oil. Then flip the steak over and repeat on the other side.

Marinate + Bring to Room Temperature :

  • Let the steak marinate at room temperature to 30 - 60 minutes or until the steak is no longer cold. *Do not leave out for more than 2 hours*

To Cook the Flat Iron Steak:

  • Pre-heat the cast iron skillet over medium-high heat and brush lightly with oil. *Don't add the steak until the pan is 100 percent hot and ready*
  • Add the steak to the skillet and let it be. Don’t move, push or press down on the steak. Cook the steak for 3 - 5 minutes (see notes below for cooking times and meat temps). After 3 - 5 minutes flip the steak over and cook the other side another 3 - 6 minutes. (You should have a nice char on the first side).
  • After cooking the 2nd side, check the steak with a meat thermometer (see notes for temps)or gently press the steak with your finger to check for doneness. If the steak needs to cook longer, continue to cook the steak for 1 minute per side until desired temperature is reached.

To Rest the Steak:

  • When the steak is done to your liking, let it rest on a wood cutting board, or a cooking rack for 10 minutes before slicing.

To Slice the Steak:

  • Slice the steak, in thin strips ¼" thick, against the grain of the meat.
  • Serve with this Arugula Chimichurri Sauce and enjoy!

Recipe Notes

(Cooking times are approximate and only a guideline for a 1 pound flat iron steak, around 1 inch thick, on medium-high heat.  Please adjust cooking times accordingly.)
Rare: 120-125 degrees F (3 mins per side) 
Medium-Rare: 135 degrees F (3-4 minutes per side)
Medium: 140 degrees F (4-5 minutes per side)
Medium-Well: 150 degrees F (5-6 minutes per side)
Well-Done: 160-175 degrees F. (6-7 minutes per side)
**The steak's thermal temperature will continue to rise (carryover cooking) after it's removed from the heat source. The internal temperature will continue to rise about 5 degrees while it's resting. Remove the steak from the heat source just under where you want your steak to be.


Serving: 0.33of steak | Calories: 267kcal | Carbohydrates: 4g | Protein: 1g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 1mg | Sodium: 6980mg | Potassium: 98mg | Fiber: 2g | Sugar: 1g | Vitamin A: 197IU | Vitamin C: 1mg | Calcium: 42mg | Iron: 1mg
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