I know I had the same concerns once too, but corn flour/egg white will create a barrier for the fish and will prevent it from breaking or turning into halva, what I do is I toss the pan instead of stirring…or another thing that you can do is take the fish out on a paper towel after shallow frying it, that way go back to the pan sautee the veggies, add then finish right before you add the sauce…my fish never breaks this way.
Catfish makes a great salan and holds up well.
Try marinating salmon/tilapia in just lemon juice, garlic paste and sprinlle both sides with cajun seasoning. Cook om a grill pan or just shallow fry, its simple and flavorful.
A really good baked fish recipe is Guy Fieri’s Mahi Mahi. I tried and it was awesome. Marinate fish in coconut milk, lemon juice, soy sauce, basil and ginger I think. Then bake in parchment oaper or foil…so good!