Thoroughly clean the squid pieces under cold water, running water through tubes. Blot dry with paper towels. The tips might have a jelly-like tendon that will need to be cut off and discarded. Cut the tubes into 1/2 inch rings. Rinse tentacles and leave whole. Place them in refrigerator, uncovered, to dry out further.
In a medium bowl combine the panko bread crumbs with a few dashes of salt and a couple turns of a freshly ground pepper.
In another medium bowl whisk together the egg whites and flour to make a paste.
Preheat the oven to "warm" or 170°F and line a baking sheet with paper towels.
Heat the oil over high heat in a shallow skillet. Dredge the calamari rings in the egg white mixture. The rings do not need to be fully coated. Allow the excess coating to drip off and transfer to the panko mixture. Pat the bread crumbs into the calamari and transfer to the hot oil.
Fry until the rings are lightly browned, turning throughout the process. This a quick, flash fry, and will only take 2 minutes. Over cooking will result in a rubbery, chewy mess. Remove to a paper towel lined baking sheet and place in oven to keep warm.
Dredge the sweet pepper rings in egg white mixture and then panko mixture, following the same instructions as the calamari. remove to paper towel lined baking sheet.
Serve with a marinara sauce or other desired sauce.
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