Shad In Mustard Crumbs
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Cyberealm, Fish, Kooknet, Main dish | 4 | Servings | |
INGREDIENTS
| 1 1/2 | lb | Shad Filets, skinless and |
| boneless | ||
| 6 | T | Brown Mustard |
| 1 | c | Seasoned Bread Crumbs |
| 2 | T | Olive Oil |
| 1 | Lemon, in wedges |
INSTRUCTIONS
Brush shad filets with 3 tb of the mustard. Dredge in bread crumbs, then dab remaining 3 tb mustard over the breading. Dredge again in the bread crumbs. It's okay if the surface looks crumbly. Saute fish in olive oil until it flakes easily, about 4 minutes per side. Serve with lemon wedges. Per Serving: Calories: 515, Protein: 33 g, Carbohydrate: 24 g, Fat: 29 g, Saturated Fat: 8 g, Cholesterol: 150 mg, Sodium: 910 mg. Source: San Francisco Chronicle Typed by Katherine Smith From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 288
Calories From Fat: 101
Total Fat: 11.4g
Cholesterol: 61.4mg
Sodium: 243.5mg
Potassium: 428.1mg
Carbohydrates: 20.5g
Fiber: 1.3g
Sugar: 2g
Protein: 24.5g