Good, seasoned cast iron can cook anything in it and we’re going to tell you the trick. chopped onion (I often use 2 medium) 1/2 chopped red pepper Now preheat your oven to 425°F and place a cast iron pan over high heat on the stovetop for 5-10 minutes until blazing hot. With the meat closer to room temperature, it will cook more evenly for the most tender results. Bake at 350F for 15 minutes; remove from over and sprinkle with chopped tomato, shredded cheese, and fresh basil. I like to use my 8-inch cast iron skillet for one omelette, but you can use any size. Garnish with fresh basil, if desired. Before starting, I recommend taking the filet out of the oven 30-60 minutes ahead of time. Return to oven and bake 15-20 minutes longer or until set. In a heavy, well-seasoned cast-iron skillet (best) (or non-stick frying pan with a metal, oven safe handle), add: a heaping tablespoon of coconut oil and melt on a medium-high setting. 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