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Vegetable Spaghetti with Lemon Cod

  • Cooking time20 min
  • Prep time10 min
  • ServingsRecipe serves 4

Ingredients

  • 4 Tbsp. lemon juice , divided
  • 4 pieces cod (about 4 oz./113 g ea.)
  • 3 Tbsp. Becel Avo Plus™ Oil Blend , divided
  • 1 small shallot , finely chopped (about 2 Tbsp./30 mL)
  • 2 cloves garlic , finely chopped
  • 1 1/2 lbs. assorted fresh vegetables (zucchini, squash and/or carrots) sprialized*
  • 1/2 cup fat free reduced sodium chicken broth
  • 2 tsp. all-purpose flour
Calories250.00
Total Fat11.00 g
Saturated Fat1.000 g
Trans Fat0.000 g
Polyunsaturated Fat3.000 g
Monounsaturated Fat6.000 g
Cholesterol50 mg
Sodium160 mg
Total Carbs16.00 g
Dietary Fiber3.0 g
Sugars8.00 g
Protein22.00 g
Vitamin D1.000 mcg
Calcium64 mg
Iron1.00 mg
Potassium1,039.000 mg
Omega-31.00 g
Omega-62.00 g

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.