You are going to love the flavors in this fish dinner.  Even the green onions added their own flavor profile to this dish.  I am sure you will enjoy this very satiating meal.


This is a restaurant-quality, flavorful fish dinner! I had used this sauce with chicken, although in a larger quantity, and knew I needed to find another use for it, as it was so good.  

This recipe did not disappoint!  My husband loved it! In hindsight I prefer to use an egg wash (as written) to help the breading stick better.  If you find the sauce has thickened too much, add a little more water.


4 fish fillets

1 cup diced onions, cooked


4 slices bacon

1 egg

Olive oil for frying


1/4 cup Gluten-Free Bake Mix 2, OR (60 mL)

  almond flour and a bit of coconut flour, OR Keto Bake Mix

2 tbsp Parmesan cheese (30 mL)

1/2 tsp salt (2 mL)

1/4 tsp black pepper (1 mL)

Creamy Bacon Sauce:

1 tbsp butter (15 mL)

1 tsp minced garlic (5 mL)

1/2 cup chicken stock (125 mL)

1/2 cup water, OR more chicken stock (125 mL)

1/3 cup heavy cream (75 mL)

1 tsp lemon juice (5 mL)

Green onions for garnish, optional


Pat fish fillets dry. 

In nonstickfrying pan, cook bacon.  Set aside and when cool, cut into bits. In same pan cook onions, if using. 

Breading:  In small bowl, combine Gluten-Free Bake Mix 2, page, OR alternative, OR Keto Bake Mix, Parmesan cheese, salt and black pepper.  In small bowl whisk egg.  

Creamy Bacon Sauce:  In nonstick frying pan in butter, stir fry garlic 1 minute.  Stir in chicken stock, water, OR more chicken stock, heavy cream and lemon juice.  Bring to the boil and lower heat, simmering about 2 minutes.  Stir in bacon, reserving some for garnish.  Set aside. 

Dip fish fillets in whisked egg and spoon breading over both sides of fish fillets.  In large, nonstick frying pan in olive oil, fry fish fillets about 3 minutes on one side, turn and fry again about 4 to 5 minutes, turning as necessary.  

Heat Creamy Bacon Sauce and add fish fillets, cooking until fish is ready; it should flake easily with a fork when cooked.

Yield:  2 servings

1 serving

462.8 calories

40.5 g protein

29.8 g fat

0.1 g fiber

5.7 g net carbs

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Why Can Carbohydrates Kill?


Robert Su, Pharm.B., M.D.


Since I published my book, Carbohydrates Can Kill, in the spring of 2009, I have had a handful of people who had not read my book, but challenged me with questions or statements, such as “Can carbohydrates really kill?” or, “I have been eating lots of carbohydrates, and am still healthy!” 

On the other hand, almost all the readers of my book greatly appreciated the information that I provided with my personal life experiments, volumes of medical and nutritional literature, my analysis on the ill health impacts of carbohydrates, and dietary advice. With that information in hand, they restricted carbohydrate foods, and were able to improve or recover from diabetes mellitus and cardiovascular diseases, among other diseases, and to enjoy their renewed lives.

As the number of overweight and obese individuals continues to rise, we have found dieting is the indispensable key to losing weight. Limiting the caloric intake to an amount smaller than the individual’s daily caloric output certainly helps lose weight. Thus, theoretically, the most effective dieting for weight loss is starvation. However, starvation or severe caloric restriction is unsustainable and impractical, although starvation or severe caloric restriction was reportedly helpful in reversing some diseases such as atherosclerosis and cancer, among other diseases, which are a result of nutritional imbalance.

Besides starvation or dieting with severe caloric restriction, the carbohydrate-rich, fat-restricted diet and the carbohydrate-restricted, fat-rich diet are also available in weight loss programs.

Since the mid-1900s, medical and nutritional professionals have vigorously promoted the carbohydrate-rich, fat-restricted diet for weight loss and preventing diseases. However, this diet is effective for weight loss only if it is practiced in combination with caloric restriction. With this diet, many experienced the lack of satiety and struggled with constant hunger pangs because of caloric restriction. Others who adopted this diet without caloric restriction failed to lose weight, or even worse, they gained more weight and developed diseases, such as diabetes mellitus, atherosclerosis, and many more.

Carbohydrate restriction for weight loss has become a popular diet program since the early 1970s, thanks to late Dr. Robert C. Atkins, a cardiologist, for his staunch stance on promoting a low carbohydrate diet to his patients despite continued criticism from the medical establishment of his unconventional approach. In fact, Dr. Atkins did not invent the low-carbohydrate diet. Carbohydrate restriction for weight loss and restoring health had already been practiced in the 1800s.

With the restriction on carbohydrates, individuals can gain satiety with foods rich in both fat and protein. Consequently, they are able to effortlessly reduce the daily amount of caloric intake and lose weight, without hunger. Thus, although caloric reduction is an indispensable key to weight loss, restricting calories from carbohydrate-rich foods is apparently the best approach for weight loss. Conversely, consuming an excess of carbohydrate-rich foods raises the blood glucose level and traps the individual in a vicious cycle between postprandial hyperglycemia, followed by a surge of insulin in the body, and hypoglycemia, with the need of more carbohydrate-rich foods for raising the blood glucose level. I named this vicious cycle “Sweet Rollercoaster.” With this vicious cycle, diseases begin to develop.

In the meantime, more studies have found that restricting carbohydrate intake improves biomarkers for many diseases including morbid obesity, diabetes mellitus, coronary artery disease, Alzheimer’s disease, inflammatory diseases, and more. Contrary to the belief commonly held by medical and nutritional professionals, fat restriction does not reduce the risks of diseases. Ironically, replacing carbohydrate with saturated fat in diets reduces the risk of coronary artery disease. Likely this is true for other diseases, because the findings in my literature research have consistently supported the statement that Carbohydrates Can Really Kill!” In order to share my findings with you, I included in my book synopses of 35 out of more than 1,100 articles that I had reviewed at the time I published the book.