Pan-Seared Flat Iron Steak
Pan-Seared Flat Iron Steak is a flavorful, tender cut of beef from the shoulder, quickly cooked in a hot skillet to achieve a crispy, caramelized exterior while keeping the inside juicy and medium-rare. It is typically seasoned simply with salt, pepper, and herbs like rosemary or thyme, often finished with butter or garlic for richness. This method of preparation is popular in American and Western cuisine, prized for its balance of ease and high-quality results.
🍽️ Nutrition at a glance
This dish is very high in protein and moderate in fat, with virtually no carbohydrates. A typical serving provides a substantial amount of iron, zinc, and B vitamins, with a rough calorie ballpark of 250-300 kcal per 4-ounce serving.
Nutrition breakdown
| Calories | 260 kcal |
| Protein | 26 g |
| Carbs | 0 g |
| Fat | 17 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 75 mg |
| Iron | 2.5 mg |
| Zinc | 5.5 mg |
| Vitamin B12 | 2.1 mcg |
| Niacin (B3) | 6.5 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 200 mg |
| Selenium | 25 mcg |
| Potassium | 350 mg |
Per 4 ounces (113 g) · estimated, varies by recipe
💡 What's interesting
The flat iron cut was developed in the early 2000s by the University of Nebraska and is considered the second most tender cut of beef after the tenderloin. Nutritionally, it is a leaner alternative to other flavorful cuts like ribeye, offering a high protein-to-fat ratio while still delivering a rich, beefy taste.
