Marinated Flank Steak Recipe -

Marinated Flank Steak

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"A South Beach Diet combination of Mediterranean flavors puts the fire into grilled flank steak, making Phase 1 a piece of cake."

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Original recipe makes 6 servings Change Servings


  1. Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside.
  2. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight.
  3. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4 inches from the heat source. Remove the meat from the marinade, and place on the grill over direct heat or on an oven rack set in the broiler pan. Discard the marinade. Grill or broil for 4 to 5 minutes per side for medium-rare. Let stand for 5 minutes before slicing.
  4. Place the meat on a platter and pour the reserved onion mixture over the steak.
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  • Note
  • This recipe is optimal for Phase 1 of the South Beach Diet.
  • Copyright© 2003 Waterfront Media, Inc. All rights reserved.

Reviews More Reviews

Most Helpful Positive Review
Mar 28, 2006

Well, I give the MARINADE four stars. The flank steak was too tough, so next time I would use a more tender cut. I even marinaded the steak for more than 24 hours in hopes of making it more tender and I made sure I poked it really well with the fork. The marinade made a nice colorful presentation though, so I think it would do well for guests if you had a nice cut of meat. I did add a little extra basalmic vinegar since my onion was big and I needed a little more juice. I also was a little heavy handed on the garlic and capers, but I think all in all I kept the basic proportions of the marinade the same. I just did a little more than the stated amounts. I will make this again, but I will find another cut of meat.

Most Helpful Critical Review
Jan 22, 2004

I liked the lightness of the flavour in this recipe. My boyfriend didn't like the combination of the red onion and the capers but I love capers and thought the taste was fine. The timing was perfect even under the broiler.


49 Ratings

Jan 22, 2004

I am on the South Beach Diet so in looking for recipes I came accross this one. Delicious. Even my picky 5 year old liked it. (First time she ate red meat. I will definatly make this again.

Aug 24, 2006

This was very simple to prepare, i just so happened to have capers in the house. I did add olive oil, for no other reason than i felt like it. I marinated over night but i didn't find the marinate added to much flavor to the steak, however, when you add the reserved marinate with the onions it was FANTASTIC. I cooked the the reserved marinate with the onions in it. I could have sat and eaten all the onions out of it, it was excellent.... i wrapped it all up in foil and threw it on the grill with the steaks. I will make this again, although if I'm out of capers i will not feel so bad, i don't think it added much.

Feb 08, 2006

This recipe was easy and delicious. I left out the capers, marinated about 7 hours and cooked it on my Forman for 5 minutes(med-rare to med). The flank steak melted in my mouth.

Mar 30, 2005

This was simple and delicious. I used a fork to poke some holes in the steak (I actually used london broil) and then poured the marinade over, making sure it was thoroughly coated, then marinated overnight and grilled it on our Foreman grill. Terrific!

Aug 23, 2006

Oh my. I make my flank steak with this all the time now. It is WONDERFUL!!!

Nov 21, 2005

I thought this was alright. Instead of using flank steak, I made the mistake of using a good cut of Beef Top Sirlon. The marinade did not make enough to endulged the entire steaks. I also did not add capers b/c I am not a fan. The balasmic tasted great after the grill. I probably wouldn't make it again.


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  • Calories
  • 149 kcal
  • 7%
  • Carbohydrates
  • 4.2 g
  • 1%
  • Cholesterol
  • 36 mg
  • 12%
  • Fat
  • 8.3 g
  • 13%
  • Fiber
  • 0.4 g
  • 2%
  • Protein
  • 13.9 g
  • 28%
  • Sodium
  • 306 mg
  • 12%

* Percent Daily Values are based on a 2,000 calorie diet.

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