Poaching Fish or Chicken is to cook it in a simmering flavored broth. You can use chicken stock with wine, fresh herbs, garlic, black pepper and then let it come to a boil. Once the stock comes to a boil, you reduce it and gently simmer the fish in it. Since this technique uses no oil it's healthy.
Panko are Japanese style bread crumbs and are crispier and lighter than the regular version sold in grocery stores.
A few other recipes are listed below
Cook them in a parchment paper or in foil. Take a fairly large peice of parchment or foil and fold it in half. Place the fish fillets in the parchment little to the side. Add fresh herbs of your choice, garlic, zest of orange or lime or lemon, squeeze of a lemon, salt and cracked pepper and tiny bit of olive oil. Fold the parchment or foil and then make a packet by pinching or folding the edges until you have a nicely secured packet.
Place them in a pan and bake in a preheated over (400) for 20 minutes. The parchment will turn brown (it's O.K.). Cut the parchment and check to ensure fish is nice and flaky prior to serving.
Another way I cook my tilapia fillets is as follows:
Tilapia fillets
Blackened spice mixture (Mixture of dry thyme, oregano, black pepper, tiny bit of sugar, salt, paprika and cayanne - about a tsp each)
Sprinkle it liberally on the flesh of the fish.
Add 1 tbsp of oil in a pan (I use non-stick for fish). Add the fillets spice side down in the hot oil so that it forms a spice crust. Reduce the heat and cook it through.
Serve with steamed veggies and a lemon wedge