This document provides instructions for selecting, storing, and freezing cilantro. It states that cilantro is in season from May to September. When selecting cilantro, look for hardy stems that are bright green and not wilted or brown. To store cilantro, trim ends, remove wilted leaves, and place in a jar with 1 inch of water. Cover and refrigerate for up to 2-3 weeks. Alternatively, mince fresh cilantro and freeze in ice cube trays covered with oil for up to 6 months.

1. May - September
Look for hardy, bright green stems that are not
wilted or brown.
CILANTRO
Trim ends, remove wilted leaves & place in a jar
filled with 1 inch of water. Tightly cover with lid
or upside-down zip-close bag & rubber band.
Store in fridge up to 2-3 weeks. To freeze, finely
mince fresh herbs & spread evenly in an ice cube
tray. Lightly cover herbs with canola oil & freeze
overnight. Transfer frozen cubes to a zip-close
bag and store up to 6 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
May - September
Look for hardy, bright green stems that are not
wilted or brown.
CILANTRO
Trim ends, remove wilted leaves & place in a jar
filled with 1 inch of water. Tightly cover with lid
or upside-down zip-close bag & rubber band.
Store in fridge up to 2-3 weeks. To freeze, finely
mince fresh herbs & spread evenly in an ice cube
tray. Lightly cover herbs with canola oil & freeze
overnight. Transfer frozen cubes to a zip-close
bag and store up to 6 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store

2. Recipe: Sweet & Spicy Baked Tilapia
1. Preheat oven to 375°F. Line a baking sheet
with aluminum foil & coat with cooking
spray.
2. Season tilapia with garlic & pepper. Place
on baking sheet & bake 12-15 minutes or
until fish flakes easily with a fork.
3. Meanwhile, prepare rice according to
package directions. Fluff with fork, add
cilantro & set aside.
4. In a small bowl, mix pineapple, tomato, chili
paste & lime juice.
5. To serve, plate fish over rice & evenly top
with sweet & spicy sauce.
• Non-stick cooking spray
• 4 (6 oz) tilapia fillets
• 1 tsp garlic powder
• 1/4 tsp pepper
• 2 cups instant white rice
• 1/4 cup chopped fresh
cilantro
• 1 (8 oz) can crushed pineapple in juice, drained
• 1 tomato, diced
• 2 tsp chili paste
• 1 Tbsp lime juice
Ingredients:
Preparation:
4Servings:
Est. Time: 30 min
Nutrition Facts
Serving size: 1/4th
recipe (336g)
Servings Per Recipe 4
Amount Per Serving
Calories 400
Total Fat 2.5g
Saturated Fat 1g
Trans Fats 0g
Cholesterol 75mg
Sodium 95mg
Total Carbohydrate 57g
Dietary Fiber less than1g
Sugars 9g
Protein 37g
Vitamin A 8% Vitamin C 25%
Calcium 4% Iron 15%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 20
4%
4%
25%
4%
20%
4%
Cooking Video @ www.onieproject.org
Recipe: Sweet & Spicy Baked Tilapia
1. Preheat oven to 375°F. Line a baking sheet
with aluminum foil & coat with cooking
spray.
2. Season tilapia with garlic & pepper. Place
on baking sheet & bake 12-15 minutes or
until fish flakes easily with a fork.
3. Meanwhile, prepare rice according to
package directions. Fluff with fork, add
cilantro & set aside.
4. In a small bowl, mix pineapple, tomato, chili
paste & lime juice.
5. To serve, plate fish over rice & evenly top
with sweet & spicy sauce.
• Non-stick cooking spray
• 4 (6 oz) tilapia fillets
• 1 tsp garlic powder
• 1/4 tsp pepper
• 2 cups instant white rice
• 1/4 cup chopped fresh
cilantro
• 1 (8 oz) can crushed pineapple in juice, drained
• 1 tomato, diced
• 2 tsp chili paste
• 1 Tbsp lime juice
Ingredients:
Preparation:
4Servings:
Est. Time: 30 min
Nutrition Facts
Serving size: 1/4th
recipe (336g)
Servings Per Recipe 4
Amount Per Serving
Calories 400
Total Fat 2.5g
Saturated Fat 1g
Trans Fats 0g
Cholesterol 75mg
Sodium 95mg
Total Carbohydrate 57g
Dietary Fiber less than1g
Sugars 9g
Protein 37g
Vitamin A 8% Vitamin C 25%
Calcium 4% Iron 15%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 20
4%
4%
25%
4%
20%
4%
Cooking Video @ www.onieproject.org