Preheat the oven to 200° F.

Heat a dry skillet until quite hot.

Brush both sides of the meat with good olive oil and season both sides with salt and pepper.

Place the fish in the dry skillet, (flesh side down if using a fillet), until meat is bronzed, 1-2 minutes. Then turn it over and do the same to the other side.

Place the skillet in the 200° F oven. Cook for about 10 minutes more, until tender and juicy but cooked through.