Preheat your oven to 200 C. Line a baking sheet with foil, lightly oil the foil or spray with a oil mister.
Set out 3 shallow bowls, in the 1st bowl add the flour, Old Bay seasoning, salt and pepper and mix together. 2nd bowl add the egg whites and milk and mix together. 3rd bowl add the panko.
Dip a prawn or shrimp in the flour, egg, then panko, and place on the prepared baking sheet. Repeat for remaining prawn. If you have an oil mister, spritz the prawn lightly with olive oil, if no mister, just lightly drizzle some olive oil over the shrimp.
Bake for 8 to 12 minutes, turning once, or until the prawn turn pink (sacrifice one to check) and the coating is golden brown.
Serve with rice or pasta.