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A Guide for Making Great Flank Steak a la 4505 Meats

2011 June 15

Welcome to the second installment of our Meat Guide, a special feature courtesy of Marissa Guggiana.  Marissa brings us her meaty expertise and carnivorous recipes as Co-Founder of The Butcher’s Guild and author of Primal Cuts: Cooking with America’s Best Butchers. Today Marissa delivers a flank steak recipe – we hope it will help you explore some non-traditional cuts of meat when you fire up the grill this Summer. Enjoy!!

By Marissa Guggiana

Flank-Steak-with-4505-RubThe flank, or bavette, is a cut from the abdominal muscles under the loin of a beef. I like the big grains and beefy flavor of it. Like a skirt steak, it can be tough if it is overcooked. You could just throw it on the grill with some sea salt but for RecipeRelay, I got all fancy and made a rub. I went to one of the most famous meat men in the country, Ryan Farr. Ryan is a Charter Member of The Butcher’s Guild, the owner of 4505 Meats in San Francisco and the author of the upcoming Whole Beast Butchery. At his website,, you can buy into his burger CSA, which shares specialty grinds, or purchase some of his incomparable hot dogs (trust me, I have tasted my way through the world of hot dogs, and these are magnificent!). I’m pitching the flank here, but you could use this rub on fajitas, brisket, pork chops, lamb loin chops (though I would leave out the brown sugar for lamb) or most other hearty meats that can stand up to big flavor.

CLICK HERE for the full post and recipe.

4505 Flank Steak

Prep Time: 45 minutes plus sitting overnight

Cook Time: 10-24 minutes

Total Time: 1 hour 15 minutes

Yield: 1-3 lb


  • 1 Beef flank steak (AKA Bavette)

For the 4505 Rub:

  • 2 ½ tsp Peppercorn
  • 1 tsp cumin
  • 1 tsp curry powder
  • 1 tsp coriander
  • 1 tsp fennel powder
  • ¼ Tbs Schechun peppercorn
  • ½ Tbs mustard seed
  • ½ tsp ginger powder
  • ½ Tbs Pimenton
  • 1 ½ Tbs brown sugar
  • 1 1/3  Tbs salt

Cooking Directions:

  1. Mix all dry rub ingredients together thoroughly.
  2. Remember it is called a rub, not a pat, and get the spices into all the nooks of the meat.
  3. Let meat sit at least an hour, overnight is even better.
  4. Get meat to room temperature.
  5. If you are grilling, get the grill very hot and cook about five minutes on each side for a rare flank (rare is the best, for this cut, in my opinion). Cook eight to twelve minutes a side for medium to well. You can always use the old ‘hand trick’ to test doneness of meat by feel, so you don’t have to hack into it (here is a link to a good explanation of this trick.)
  6. If you are cooking the flank in a pan, coat the pan with oil to smoking point and then cook the same way as you would on the grill.
  7. Let the meat rest a few minutes to seal in juices.
  8. Slice and serve.

Flank-Steak-done-right!We are bound by The Oath to do good work and create a strong industry where butchers are as common as the corner market, where farmers get the support they need and our customers understand how important they are to us. The Butcher’s Guild