Vegetable Spaghetti with Lemon Cod

  • Cooking time20
  • Prep time10
  • Servings4
recipe image Vegetable Spaghetti with Lemon Cod

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
  • 1.5 lbs. assorted fresh vegetables (zucchini, squash and/or carrots) sprialized*
  • 0.5 cup fat free reduced sodium chicken broth
  • 2 tsp. all-purpose flour

  • Calories250
  • Total Fat11 g
  • Saturated Fat1 g
  • Trans Fat0 g
  • Polyunsaturated Fat3 g
  • Monounsaturated Fat6 g
  • Cholesterol50 mg
  • Sodium160 mg
  • Total Carbs16 g
  • Dietary Fiber3 g
  • Sugars8 g
  • Protein22 g
  • Vitamin D1 mcg
  • Calcium64 mg
  • Iron1 mg
  • Potassium1039 mg
  • Omega-31 g
  • Omega-62 g

Instructions

Sprinkle 1 Tbsp. (15 mL) lemon juice over cod; set aside. 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. 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. 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.