Pan-Roasted Beef and Sesame Seeds

⏲ ~20 min total · prep 18 · cook 2 · 4 servings

By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor

Published Sep 15, 2026 · Updated Sep 15, 2026

Ingredients

• 1 lb flank steak
• 2 tbsp avocado oil
• 3 tbsp sesame seeds
• 2 tsp toasted sesame oil
• 2 garlic cloves, smashed
• 3/4 tsp kosher salt
• 1/2 tsp black pepper

Instructions

1. Freeze the steak uncovered for 20 minutes until firm at the edges — a firmed steak slices paper-thin — then cut against the grain into 1/8-inch slices and season with the salt and pepper.
2. Toast the sesame seeds in a dry 10-inch skillet over medium heat for 2-3 minutes, stirring, until golden, fragrant, and popping faintly; pour onto a plate so they stop cooking.
3. Return the skillet to high heat, add the avocado oil, and let it get shimmering with the first wisp of smoke.
4. Sear half the beef in a single layer without crowding for 60-90 seconds until deeply browned, flip for 30 seconds, and remove; repeat with the rest — crowded slices steam gray instead of roasting.
5. Toss the smashed garlic into the pan for the final 30 seconds of the second batch, just until fragrant.
6. Off the heat, return all the beef to the pan, drizzle over the sesame oil, scatter in the toasted seeds, and toss for 10 seconds before serving immediately.

Why this recipe works

• The 20-minute freeze Twenty minutes in the freezer firms the flank steak at the edges so it slices paper-thin against the grain. Thin slices are the whole dish; thick ones chew.
• Two small batches Crowded slices steam gray instead of roasting brown. Searing half at a time in ripping-hot oil keeps the contact fierce and the browning deep.
• Seeds toasted dry Two to 3 minutes in a dry skillet wakes the sesame seeds up. They go onto a plate right away so residual heat stops them short of burnt.

Tips for making this recipe well

Slice against the grain

Look for the muscle lines running down the steak and cut across them at 1/8 inch. With the grain, every slice turns stringy no matter how you cook it.

Get the oil properly hot

You want the avocado oil shimmering with the first wisp of smoke before the beef goes in. Sixty to 90 seconds per side is all thin slices need.

Garlic at the end

Smashed cloves go in for the final 30 seconds of the second batch. Any earlier and they burn bitter in that much heat.

Sesame oil off the heat

Drizzle it after the pan comes off the burner and toss for 10 seconds. Toasted sesame oil scalds and dulls over direct high heat.

Serve immediately

Thin slices cool fast and the sear softens as they sit. Have plates out before the first batch hits the pan.

Serving suggestions

Fast beef that stays pink inside usually means restaurant equipment. This gets there at home by slicing thin and searing hard, and the whole thing runs 35 minutes at 2.0 net carbs a plate. Bring the skillet to the table or plate straight from the stove; the beef should still be sending up steam when it lands. Rice is off the menu, so spoon the pan juices and loose seeds over the top where they belong.

Storage and meal prep

This one is a cook-and-eat dish. Leftovers keep 3 to 4 days in the fridge, but the sear goes soft and the slices taste like reheated beef rather than pan-roasted beef. Cold slices over greens the next day is the better play. Freezing for 2 to 3 months is safe, though thin slices thaw watery. If you know you will have extra, sear only what you need and slice the rest raw for tomorrow's pan.

Variations worth trying

• Skirt or hanger steak Both slice thin against the grain the same way after the 20-minute chill.
• Chile flakes A pinch of red pepper flakes tossed in with the garlic adds heat without touching the carb count.
• Add scallions Two sliced scallions thrown in for the last 30 seconds soften slightly and turn sweet in the pan.
• Seeds on eggs Toast the full 3 tablespoons and save extra for the next morning; they behave the same over fried eggs.

Frequently asked questions

Why freeze the steak before slicing?

A chilled, firm steak holds its shape under the knife and takes 1/8-inch slices without squashing. Room-temperature flank steers and tears. Twenty minutes uncovered is enough to firm the edges.

Can I skip toasting the sesame seeds?

You can, and the dish will taste flatter for it. Two to 3 minutes in the dry skillet brings out the nutty flavor the seeds are there for.

How do I keep the beef from steaming?

Two things: slices thin enough to cook in a minute, and no crowding. Half at a time in ripping-hot oil keeps each piece in contact with the metal.

What doneness should I expect?

Thin slices seared 60 to 90 seconds a side land medium-rare to medium in the center. The quick flip is more about browning both faces than cooking through.

Is there a substitute for avocado oil?

Any neutral oil with a high smoke point works. Skip butter and regular olive oil here; both scorch at the heat this recipe asks for.

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