Chicken and fish with Francaise sauce are particular favorites of mine, but since I'm always trying to stay away from eating too many carbohydrates, these delicious dishes can be problematic for me.

I've adapted the traditional francaise for a lower carb (and healthier version) that can be used for any white fish (or chicken cutlet) that suits your fancy. And it's so easy! .


  • 5-6 pieces tilapia, flounder, turbot or any white flaky fish or
    1 lb chicken breast cutlets, pounded thin
  • 2 eggs
  • 2 tablespoons butter (or margarine for dairy free)
  • 4 tablespoons extra virgin olive oil
  • 1/2 cup almond flour
  • 1/2 cup chickpea flour
  • juice of 1 lemon
  • 4 tablespoons dry white wine
  • salt and pepper to taste
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 T dried parsley


  • Place flours on a plate and season with salt and pepper, onion powder garlic powder and dried parsley.
  • Beat eggs with 4 tablespoons of water in a bowl. Gently place fish or chicken on plate and coat lightly with flour on both sides.
  • Place in egg wash, then back in flour mixture. Set aside.
    Add butter (or margarine) and oil to hot skillet over medium heat.
  • Place fish or chicken in pan and cook till golden, about 3-4 minutes on each side.
  • Remove chicken or fish and set aside on paper towels.
  • Add lemon juice and wine to pan, and then and cook for another 5-7 minutes (If sauce gets too thick add a tiny bit of water)
  • Add salt and pepper to taste.
  • For fish: Pour sauce over and serve.
    For chicken: bake covered at 350 for about another 20-25 min, or until no longer pink inside, then pour sauce over and serve.

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