Blot steak with paper towels to remove excess moisture. Coat one side of steak with cooking spray. Sprinkle evenly with garlic and remaining ingredients; coat again with cooking spray.
Heat a grill pan or ovenproof skillet over medium-high heat; add steak, seasoned side down. Cook 3 minutes, turn; reduce heat to medium, and cook 3 minutes. Transfer pan to oven; bake at 400° for 5 minutes, or until desired degree of doneness. Transfer to cutting board; cover loosely with foil and let stand 5 minutes. Thinly slice steak.