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Goan Fish Curry

British landed hake with roasted sweet potato and whole leaf spinach in a punchy & aromatic tomato, tamarind & coconut sauce with steamed whole grain rice and topped with brazil nuts. Low FODMAP.

This meal contains no gluten, however it is made in a kitchen that handles gluten-containing ingredients.

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    One serving of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™ read more

    Diversity score = 11.25 of your 30 weekly plant types contributing to a more diverse gut microbiome read more
    health benefits:
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    immunity
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    brain
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    gut
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    muscles
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    skin
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    bones
    nutrients:
    more info
    sustainable fish
    1 person 390g
    2 people 780g
    cookingmicrowave / oven

    Goan curry sauce (24%) [Water, Oat milk, Coconut milk (12%), Coriander, Lime juice, Tapioca flour, Tamarind (1%), Brown sugar], British hake (19%) (Fish), Brown rice (15%), Tomato sauce (14%) [Tomatoes (90%) Tomato puree (10%)], Sweet potatoes (6%), Red peppers (6%), Spinach (6%), Extra virgin olive oil, Brazil nuts (2%) (Tree nuts), Turmeric spice blend [Turmeric, Coriander seeds, Cumin seeds, Fenugreek seeds], Ginger, Salt, Cumin seeds, Mustard seeds, Paprika, Garam Masala Blend [Ground cinnamon, Fenugreek leaves, Fennel seeds, Black pepper, Cardamom, Ground nutmeg], Star Anise, Chilli flakes, Curry leaves


    For allergens, including cereals containing gluten, please see ingredients in bold.


    Although we do our very best to take out all the bones, some may remain.

    Typical Valuesper 100gper serving (380g)
    energy (kJ)5201977
    energy (kcal)125474
    fat (g)6.826
    of which saturates (g)1.55.7
    carbohydrates (g)9.135
    of which sugars2.911
    fibre (g)1.97.1
    protein (g)5.521
    salt (g)0.421.6
    vitamin A (ug)140546
     18% of RI70% of RI
    vitamin K (ug)43167.7
     57% of RI222% of RI
    vitamin C (mcg)12.147.2
     15% of RI58.5% of RI
    manganese (mcg)0.391.52
     20% of RI78% of RI

    RI = Reference Intake

    LOW SUGAR

    SOURCE OF FIBRE

    SOURCE OF PROTEIN

    SOURCE OF VITAMIN A

    HIGH IN VITAMIN K

    SOURCE OF VITAMIN C

    SOURCE OF MANGANESE

    2 OF 5 A DAY

    1 Person


    Microwave: MICROWAVE (preferred method) |800W | 9 mins. Remove sleeve and pierce film. Cook for 5 mins. Stir sauce, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!


    Oven: OVEN | Gas mark 6 | 220°C/200°C Fan | 45 mins. Preheat oven. Remove sleeve and pierce film. Cook for 45 mins, ideally on a flat baking tray and then stir sauce. Rest for 2 mins, check piping hot & enjoy!


    2 People


    Microwave: MICROWAVE (preferred method) |800W | 19 mins. Remove sleeve and pierce film. Cook for 11 mins. Stir sauce, re-cover and cook for a further 8 mins. Rest for 2 mins, check piping hot & enjoy!


    Oven: OVEN | Gas mark 6 | 220°C/200°C Fan | 55 mins. Preheat oven. Remove sleeve and pierce film. Cook for 55 mins, ideally on a flat baking tray and then stir sauce. Rest for 2 mins, check piping hot & enjoy!

    Contains tree nuts, mustard, fish.


    This meal contains no gluten, however it is made in a kitchen that handles gluten-containing ingredients.


    Get in touch if you’d like to know more.


    We use tree nuts in almost all our meals.


    Please Note: The details above are correct as of 10th Feb 2021 but as we are constantly improving our recipes it is essential to check the label on the packaging.

    This meal is not suitable for anyone with an onion allergy. Whilst this meal does not contain onions, we do infuse our extra virgin olive oil with onions (which are strained out of the oil before we use it in cooking)

    Keep frozen below -18C and do not refreeze if defrosted.  

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    Key Nutrients: