Shad in Mustard Crumbs

30 minutes Prep: 15 minutes Cook: 15 minutes

166 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

1 1/2	pounds	shad fillets	skinless, boneless
6	tablespoons	brown mustard
1	cup	bread crumbs	seasoned
2	tablespoons	olive oil
1	each	lemon	cut into wedges

Directions

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.

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Nutrition Facts

Serving Size 45g

Amount per Serving

Calories 166 43% of calories from fat

	% Daily Value*
Total Fat 8.0g	12%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 198mg	8%
Total Carbohydrate 20.0g	7%
Dietary Fiber 1.0g	5%
Sugars 2.0g
Protein 4.0g	7%

Vitamin A	0%		Vitamin C	9%
Calcium	5%		Iron	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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