You dip your skinned fish in milk, then lightly roll in flour. Then roll into beaten eggs then into the Panko. We have even just done it in milk and Panko. If you are lactose intolerant you could just run the fish under water as if washing it, but make sure to shake the drips so that the grease doesn't spatter.
We have cooked our fish and put it in the fridge overnight and reheated the next day and it is never soggy. It is so good! You can even season your flour before rolling the fish into it.
In a small bowl, combine soy sauce and lemon juice. Pour 1/4 cup marinade in a resealable plastic bag, and add fish. Seal bag and turn to coat. Refrigerate for 20 minutes. Cover and refrigerate remaining marinade.
Meanwhile, in a large nonstick skillet, cook onion in 1 teaspoon oil for 1 minute. Stir in peppers, cook and stir for about 5 minutes longer. Stir in tomatoes, cook 1-2 minutes longer or until tomatoes are heated through and vegetables are crisp-tender. Remove from the heat, and keep warm.
Drain and discard marinade from fish. In a large skillet coated with nonstick cooking spray, cook fish in remaining oil for about 8 minutes on each side or until fish flakes easily with a fork.
Arrange two-thirds of pepper mixture on a serving dish, and then top with fish. Top with remaining pepper mixture and drizzle with reserved marinade. Serve immediately.
Source: A friend, Patricia
By Raymonde G. from North Bay, Ontario, Canada
Whenever I cook fish, either baking it or panfrying, there is a milky residue that seeps from the fish. The fish is done, but the residue is unappetizing looking. I see lots of great recipes, but are afraid to try them because of this. What causes it and how can I cook the fish to avoid it?
Thanks for any help.
By Marion from Ontario, Canada
I have good luck wih fish on a Foreman grill. I make my own olive oil spray with one of those sprayer thingees, and use olive oil, garlic powder (don't use salt) or Mrs. Dash, then watch it! Cooks quickly. Sprinkle with fresh lemon juice!