I'd just pan-sear them without any breading or coating.
I eat all my fresh seafood this way. And, you're right, it's a great source of lean protein.
Fish rules. I just finished some (pan-seared) scallops, (canned) mackeral, (pan-seared) cod, (salted) anchovies and (pan-seared) halibut with my salad just now. Delicious.
Last edited by IanG; 10-19-2013 at 01:33 PM.