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Vegetable Spaghetti with Lemon Cod

  • 30 min
  • Prep time10 min
  • ServingsPortions 4
recipe image Vegetable Spaghetti with Lemon Cod

Ingredients

  • 4 Tbsp. (60 mL) lemon juice, divided
  • 4 cod fillet pieces (about 4 oz./113 g ea.)
  • 3 Tbsp. (45 mL) Becel® Avo Plus™ oil blend, divided
  • 1 small shallot or onion, finely chopped (about 2 Tbsp./30 mL)
  • 2 cloves garlic, finely chopped
  • 1 1/2 lbs. (675 g) assorted fresh vegetables (zucchini, squash and/or carrots) sprialized*
  • 1/2 cup (125 mL) fat free reduced-sodium chicken broth
  • 2 tsp. (10 ml) all-purpose flour
Energy (kcal)359 kcal
Energy (kJ)1501 kJ
Protein (g)34.7 g
Carbohydrate incl. fibre (g)30.5 g
Carbohydrate excl. fibre (g)26.2 g
Sugar (g)2.7 g
Fibre (g)4.3 g
Fat (g)10.4 g
Saturated fat (g)1.6 g
Unsaturated fat (g)7.9 g
Monounsaturated fat (g)5.2 g
Polyunsaturated fat (g)2.7 g
Trans fat (g)0.1 g
Cholesterol (mg)75 mg
Sodium (mg)276 mg
Salt (g)80.22 g
Vitamin A (IU)602 IU
Vitamin C (mg)21.6 mg
Calcium (mg)52 mg
Iron (mg)1.73 mg
Potassium (mg)1464 mg

Instructions

  1. Sprinkle 1 Tbsp. (15 mL) lemon juice over cod; set aside.
  2. Heat 1 Tbsp. (15 mL) Becel Avo Plus™ Oil Blend in large nonstick skillet over medium-high heat and cook cod, turning once, until done, about 6 minutes. Remove cod. Set aside and keep warm.
  3. Melt remaining 2 Tbsp. (30 mL) oil in same skillet and cook shallot and garlic, stirring occasionally, 1 minute. Add vegetables and cook, stirring occasionally, 2 minutes.
  4. Remove 2 Tbsp. (30 mL) broth and blend with flour. Stir remaining broth, flour mixture and remaining 3 Tbsp. (45 mL) lemon juice into same skillet. Bring to a boil over high heat. Reduce heat to low and simmer gently until vegetables are tender and sauce is slightly thickened. Serve Cod and sauce over vegetables. Season as desired.
*You can also make vegetables into ribbons using a vegetable peeler.