Vegetable Spaghetti with Lemon Cod

Vegetable Spaghetti with Lemon Cod

Prep Time10 mins Cook Time20 mins Makes 4 Yield_measureservings

Ingredients List

  1. 4 Tbsp. (60 mL) lemon juice, divided
  2. 4 pieces cod (about 4 oz./113 g ea.)
  3. 3 Tbsp. (45 mL) Becel Avo Plus™ Oil Blend, divided
  4. 1 small shallot or onion, finely chopped (about 2 Tbsp./30 mL)
  5. 2 cloves garlic, finely chopped
  6. 1 1/2 lbs. (675 g) assorted fresh vegetables (zucchini, squash and/or carrots) sprialized*
  7. 1/2 cup (125 mL) fat free reduced sodium chicken broth
  8. 2 tsp. (10 mL) all-purpose flour

Directions

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.

Nutritional Information

Calories

250 (1 serving)

Total Fat

11g (1 serving)

Saturated Fat

1g (1 serving)

Polyunsaturated Fat

3g (1 serving)

Monounsaturated Fat

6g (1 serving)

Cholesterol

50mg (1 serving)

Sodium

160mg (1 serving)

Total Carbs

16g (1 serving)

Dietary Fiber

3g (1 serving)

Sugars

8g (1 serving)

Protein

22g (1 serving)

Vitamin D

1mcg (1 serving)

Calcium

64mg (1 serving)

Iron

1mg (1 serving)

Potassium

1039mg (1 serving)

Omega-3

1g (1 serving)

Omega-6

2g (1 serving)