Pan-fried flank steak with arugula salad

Prep 15 min
Total 45 min
Serves 4

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flank steak, about 500g, 1-in. thick, at room temperature
1/3 cup
olive oil, divided
1 tsp
salt, divided
1/2 tsp
pepper, divided
1 medium
sweet onion, thinly sliced
cloves garlic, minced
3 tbsp
sherry vinegar
1 283-g pkg
multi-coloured cherry tomatoes
2 tsp
grainy Dijon mustard
1/2 tsp
dried oregano
1 142-g pkg
baby arugula


  • POSITION rack in centre of oven, then preheat to 250F. Rub both sides of steak with 1 tbsp oil, then 1/2 tsp salt and 1/4 tsp pepper, and place on a rack on a baking sheet.
  • ROAST until rare or until it reaches 110F, about 20 min. Remove from oven.
  • HEAT 1 tbsp oil in a large frying pan over high. Sear steak until dark brown, 1 to 2 min per side. Transfer to a plate.
  • REDUCE heat to medium. Add 1 tbsp oil and onion to pan. Cook until onion is softened, about 3 min. Stir in garlic, vinegar and tomatoes. Cook until tomatoes burst, 2 to 3 min.
  • WHISK remaining 3 tbsp oil, juices from steak plate, Dijon and oregano in a large bowl. Toss in tomato mixture and arugula. Divide among plates, top with thinly sliced steak.



Calories 419, Protein 30 g, Carbohydrates 11 g, Fat 28 g, Fibre 2 g, Sodium 705 mg. Excellent source of vitamin B12

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