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air fryer flank steak

Air Fryer Flank Steak (Time and Temp)

Summer Yule
Can flank steak be cooked in an air fryer? You bet! Learn how to air fry flank steak with this easy air fryer flank steak recipe.
5 from 2 votes
Cook Time 10 mins
Total Time 10 mins
Course Dinner
Cuisine American
Servings 4
Calories 180 kcal

Ingredients

  • 1 lb flank steak (454 grams; skirt steak works too)
  • 1 clove garlic, finely chopped
  • ¼ cup orange juice, freshly squeezed
  • 2 tablespoons lemon juice, fresh squeezed
  • 2 tablespoons lime juice, fresh squeezed
  • 1 tablespoon olive oil
  • ¾ teaspoon orange zest
  • ¼ teaspoon dried oregano
  • ¼ teaspoon cumin
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Instructions

  • Zest the orange and mince the garlic. Mix the garlic, juice, oil, orange zest, oregano, cumin, salt, and pepper together to make the flank steak marinade. 
  • If your steak is not a uniform ½-inch thick (1.27 cm), pound it with a mallet to get it there. This will also help to tenderize the steak. 
  • Pour the marinade over the flank steak. Allow it to marinate in a covered container in the fridge for 8-24 hours. (I usually just let it marinate overnight.)
  • Let the steak rest at room temperature for 30-60 minutes after marinating. 
  • Preheat the air fryer to 375°F (190°C) for 5 minutes.
  • Air fry flank steak for a total of 8-10 minutes at 375°F (190°C). Flip the steak halfway through cooking time, and use the top rack position if you have an air fryer oven. (4 minutes per side got me medium rare, while 5 minutes per side got me medium/medium well done.)
  • Check the steak for doneness using a meat thermometer. (Use the handy temperature chart for cooking flank steak in the above article.)
  • After the steak is cooked, allow it to rest for 10 minutes. Slice the steak into thin slices diagonally against the grain and serve.

Notes

This is a level 1 recipe (may help support fat loss). Flank steak is a high-quality protein with about 180 calories per serving. If you’re looking for a way to add more filling lean protein to your meals, flank steak is a great option.
You can have flank steak on its own with some non-starchy veggie side dishes for a low carb meal. Alternatively, try the sandwich below for a higher calorie option. The starchy veggies and rich mayo really bump up the energy.
Remember that it’s what you do consistently with your diet that’s important in weight loss. A single food or a single meal will not make or break you. It’s how this steak fits into your overall dietary pattern that matters.
There are certain dietary patterns that may help you feel full on fewer calories. This may help you maintain a healthy weight or lose weight more effortlessly.
These dietary patterns are generally rich in protein foods, as well as fruits and vegetables that are high volume, high fiber, and low calorie. Flank steak fills in the protein part of that formula, but there are many other foods that can meet this need too.

Air Fryer Flank Steak Recipe

This marinated steak sandwich (AKA the jibarito) uses tostones (green plantains that are fried, smashed, and fried again) in place of the bread. With some spiced-up mayo, thick slices of heirloom tomato, crisp lettuce, and cheese, this sandwich is pure heaven. Try my twist on the classic jibarito that uses air fryer tostones; it cuts down on the added fat!
 

Ingredients:

  • 1 recipe Air Fryer Flank Steak (above)
 
For the spiced mayo:
  • ¼ cup mayonnaise
  • ¼ teaspoon chili powder
  • ¼ teaspoon cumin
  • 1 clove garlic, finely chopped
 
For the onions:
  • 1 medium red onion, sliced
  • ¾ cup water
  • 1 tablespoon vinegar
  • 3 cloves garlic, finely chopped
  • salt, to taste
 
For the tostones:
  • 2 green plantains
  • Cooking oil spray (non-aerosol)
  • Smoked salt
 
Other sandwich and side salad fixings:
  • 1 head iceberg lettuce
  • 2 tomatoes, sliced
  • 8 slices Swiss cheese
  • 4 tablespoon salad dressing

 

To Prepare Ingredients:

  • Mix all of the "for the spiced mayo" ingredients together. Refrigerate until you are ready to assemble the sandwiches.
  • Put all of the "for the onions" ingredients in a small saucepan. Simmer for 10 minutes.
  • Lift the onions out of the liquid and refrigerate them until you are ready to assemble the sandwiches.
  • Quarter the green plantains by cutting each one in half lengthwise and widthwise.
  • Put the plantains in a single layer on your air fryer racks with the cut side up. (Note: If your air fryer basket is small, you may need to cook them in batches.) Spray with cooking spray.
  • Air fry the plantains for 5 minutes at 350°F (175°C).
  • Carefully smash the plantains in a tortilla press that was lined with plastic sandwich bags. If you don't have a tortilla press, smooshing them between two pieces of cast iron cookware will work as well.
  • Lay the plantains in a single layer on your air fryer trays. (Again, you will need to cook them in batches if you have a small-capacity air fryer.) Spray with cooking spray.
  • Air fry the smashed plantains for 5 minutes at 400 degrees Fahrenheit (200°C).
  • Remove the plantains from the oven and flip them over. Mist the sides of the plantains that are now facing the top with cooking spray.
  • Put the air fryer trays back in the oven, switching their position in the oven. Air fry for 2-4 minutes at 400°F (200°C). Add additional time if the tostones are not crisp and sturdy enough for you.
  • Remove the plantains from the oven after air frying. Sprinkle them with the smoked salt while they are still hot. Let your air fried tostones cool a bit before assembling the sandwiches.
 
To Make Steak Sandwiches:
how to make flank steak sandwich
  • Put two of the air fryer tostones on each plate. Spread about ½ tablespoon of the mayo on each. Place a slice of cheese on each tostone (2 per sandwich).
  • Add 1-2 leaves of lettuce to each sandwich next. Put a slice or two of tomato on each sandwich.
  • Next add the strips of steak. Top each with ¼ of the onions.
  • Finish the sandwich by putting the topper tostones on.
  • Shred the remaining iceberg lettuce and distribute between the plates for the side salads. Chop the remaining tomato and add to the salads. Dress each salad with 1 tablespoon of salad dressing. Dinner's ready!
 
Nutrition information is for one 4-ounce serving (113 grams) of flank steak only and does not include the marinade (which is largely discarded).

Nutrition

Calories: 180kcalProtein: 24gFat: 9gSaturated Fat: 4gIron: 10% DV
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