Shad Bake
Shad Bake is a traditional Chesapeake Bay dish where whole shad fish are slow-baked in a pit with wood coals, typically seasoned with salt, pepper, and sometimes spices. The fish, often stuffed with a cornbread or oyster dressing, is wrapped in burlap or corn husks and cooked for several hours until tender and smoky. It's a seasonal delicacy, especially popular during the spring shad runs in Maryland and Virginia.
🍽️ Nutrition at a glance
Shad Bake is high in protein and healthy fats, particularly omega-3s, from the fish itself. A serving provides a good source of B vitamins and minerals like selenium and phosphorus, with a rough calorie ballpark of 300-400 kcal per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 30 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Omega-3 Fatty Acids | 1.5 g |
| Vitamin B12 | 8 mcg |
| Selenium | 45 mcg |
| Phosphorus | 300 mg |
| Niacin (B3) | 8 mg |
| Potassium | 400 mg |
| Vitamin D | 5 mcg |
| Iron | 2 mg |
Per 1 serving (about 200 g of cooked fish with dressing) · estimated, varies by recipe
💡 What's interesting
Culturally, Shad Bake is a communal event tied to the annual shad migration, often involving large gatherings and outdoor cooking. Nutritionally, shad is one of the fattiest freshwater fish, making it exceptionally rich in heart-healthy omega-3 fatty acids.
