With the meat closer to room temperature, it will cook more evenly for the most tender results. Melt butter in a 12-inch oven-proof (cast iron) skillet; add egg mixture. 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. 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. Add 1 tablespoon of butter to the skillet and melt over medium heat. Step #2: Ingredients for the Sautéed Veggies which are baked into the omelet: 1. chopped onion (I often use 2 medium) 1/2 chopped red pepper Garnish with fresh basil, if desired. Good, seasoned cast iron can cook anything in it and we’re going to tell you the trick. Return to oven and bake 15-20 minutes longer or until set. Before starting, I recommend taking the filet out of the oven 30-60 minutes ahead of time. 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