(Works well with any solid white fish, and with chicken breasts. Best if the meat is skinless and boneless)
(If using "fishy" fish, soaking it in milk for ½ hour before preparation will materially minimize the taste many find objectionable. Just drain it before flouring it.)

Ingredients:
12-16 oz. fish fillets 3/4 to 1 inch thick , or two individual chicken breasts
1/4 cup all purpose flour
1/2 tsp. salt and freshly ground black pepper
1 Tbsp. olive oil
3 Tbsp. dry white wine (chardonnay or pino gris)
Juice of 2 lemons (or 1/3 cup - key lime juice works well, too)
3 toes garlic, peeled and thinly sliced
1-2 Tbsp. small capers, drained
3 Tbsp. butter
Chopped fresh parsley for garnish

Preheat the oven to 350 degrees, including an oven safe, non-stick skillet large enough to accept the fillets in a single layer. Oil it lightly, or spray with Pam.

Season the flour with salt and pepper and dust the fillets in the flour. Don't shake the xs off too vigorously.

In a hot, non-stick skillet, sauté the fish briefly in oil, browning each side for a minute or so, (chicken will take a little longer) then place, uncovered, in the hot skillet in the preheated oven . (Time in the oven should be 4-7minutes, depending upon the thickness and type of the meat.

While baking the fish add a little butter to the skillet in which you browned the fish, and sauté the garlic briefly to soften it. Do not brown it. Then add the, wine and juice . On fairly high heat simmer, scraping the loose particles from the skillet. Add the capers and reduce the sauce by two thirds. If still a little thin, add a little flour (Wondra works best). Add the butter and whisk in. Season with salt and pepper to taste.

Another delightful touch is to add and flame a 1-2 tsp. of Pernod (or other Anisette type liqueur. Try a little first to be sure you like it, and add it before incorporating the butter.)

Serve over the fish (chicken), now fully cooked, from the oven, with parsley garnish.