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. Its 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
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|Serving Size: 1 Serving (194g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 25 (32%)|
|Amt Per Serving||% DV|
|Total Fat 2.8g||4 %|
|Saturated Fat 0.5g||2 %|
|Monounsaturated Fat 1.6g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 0.2mg||0 %|
|Sodium 349mg||12 %|
|Potassium 45mg||1 %|
|Total Carbohydrate 10.7g||3 %|
|Dietary Fiber 1g||4 %|
|Sugars, other 9.7g|
|Protein 2.4g||3 %|
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Calories per serving: 77
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