Garlic Fennel Flank Steak with Oranges

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While this dish may appear to be inspired by Italian or Spanish influences (which it is), it's also a take on one of my favorite Chinese dishes: spicy orange beef. I love to grill flank steak with a highly-flavored rub of garlic, fennel, salt and black pepper.

By
John Mitzewich
Chef John
John Mitzewich
John Mitzewich — aka Chef John — has produced more than 1,500 cooking videos for Allrecipes. He's the actor, director, and screenwriter whose hands and voice confidently walk you through techniques.
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Published on October 10, 2019
3
3
Prep Time:
15 mins
Cook Time:
15 mins
Additional Time:
2 hrs 10 mins
Total Time:
2 hrs 40 mins
Servings:
4
Yield:
4 servings
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Ingredients

Original recipe (1X) yields 4 servings

  • 2 tablespoons ground black pepper

  • 1 tablespoon fennel seed

  • 2 teaspoons salt

  • 4 cloves garlic, crushed

  • 4 sprigs rosemary, leaves stripped and bruised

  • 2 tablespoons olive oil

  • 1 orange, juiced

  • 1 pinch cayenne pepper, or to taste

  • 1 (2 pound) flank steak

  • 1 tablespoon olive oil, or as needed

  • 2 oranges, halved

Directions

  1. Grind black pepper and fennel seed together in a mortar with a pestle. Pour half the pepper mixture into a small bowl and stir in salt.

  2. Stir remaining pepper mixture, garlic, rosemary, 2 tablespoons olive oil, orange juice, and cayenne pepper together in a bowl.

  3. Rub rosemary mixture over both sides of flank steak, poking mixture into steak several times with a fork. Transfer steak to a resealable plastic bag and marinate in the refrigerator for 2 hours. Remove steak from marinade; scrape off and discard any excess marinade.

  4. Preheat an outdoor grill for medium-high heat and lightly oil the grate.

  5. Sprinkle reserved pepper-fennel mixture over steak. Drizzle 1 tablespoon olive oil over orange halves.

  6. Cook steak on the preheated grill until it begins to firm and is reddish-pink and juicy in the center, about 5 minutes per side. An instant-read thermometer inserted into the center should read 130 degrees F (54 degrees C). Remove to a plate to rest for 10 to 15 minutes before slicing across the grain.

  7. Place oranges, flesh-side down, on the grill and cook until flesh is golden and caramelized, 3 to 5 minutes. Place steak and 3 orange halves on a serving platter. Squeeze remaining caramelized orange half over the steak.

Nutrition:

The nutrition data for this recipe includes the full amount of the marinade ingredients. The actual amount of the marinade consumed will vary.

Nutrition Facts (per serving)

319 Calories
20g Fat
6g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 319
% Daily Value *
Total Fat 20g 25%
Saturated Fat 5g 27%
Cholesterol 51mg 17%
Sodium 1219mg 53%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 6%
Total Sugars 2g
Protein 28g 57%
Vitamin C 12mg 14%
Calcium 60mg 5%
Iron 3mg 18%
Potassium 448mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.