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                Load image into Gallery viewer, Goan Fish Curry

Goan Fish Curry

MSC certified hake fillet 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.

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    £6.99
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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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    psychological function
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    blood
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    muscles
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    skin
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    bones
    nutrients:
    more info
    sustainable fish
    1 person 393g
    2 people 786g
    cooking microwave / oven

    Sauce (47%) [Tomatoes (41%), Water, ALMOND Milk Alternative [Spring Water, Organic ALMONDS, Sea Salt], Green Peppers, Garlic Infused Extra Virgin Olive Oil, Coconut Milk Canned (5%), Tomato Puree, Lime Juice, Turmeric Spice Blend [Turmeric (32%), Cumin Seeds, Coriander Seeds, Fenugreek Seeds], Ginger, Tapioca Starch, MUSTARD Seeds, Garam Masala Blend Spice Blend [Ground Cinnamon, Fenugreek Leaves, Fennel seeds, Cardamom, Black Pepper, Nutmeg], Hake (19%) (FISH), Brown Rice (15%), Roasted Sweet Potato [Sweet Potatoes (84%), Extra Virgin Olive Oil], Spinach (7%), BRAZIL NUTS (2%) (BRAZIL NUTSTREE NUTS), Fresh Coriander


    For allergens please see ingredients in bold.

    Typical Valuesper 100gper 393g
    energy kJ 510.18 2005
    energy kCal 122.14 480
    fat g 6.36 25
    of which saturates g 1.42 5.6
    carbohydrates g 9.92 39
    of which sugars g 2.54 10
    fibre g 1.91 7.5
    protein g 4.83 19
    salt g 0.43 1.7

    Per Serving:
    Vitamin A (ret eq)
    770.3 ug
    94.9% of RI

    Vitamin C
    47.6 mcg
    57.7% of RI

    Vitamin K
    275.1 ug
    370.8% of RI

    Folates (B9)
    55.8 ug
    28.7% of RI

    Phosphorus
    365.49 mg
    52.2% of RI

    Manganese
    1.4 mg
    66.1% of RI

    Selenium
    24 ug
    43.6% of RI

    Potassium
    998.2 mg
    49.1% of RI

    Sat Fat 5.6 g
    28.6% of RI


    RI = Reference Intake

    Low Sugar
    Source of Fibre
    Source of Protein - Bones, Muscles
    Source of Manganese - Bones
    Source of Vitamin C - Brain**, Immunity, Energy
    Source of Vitamin A - Immunity
    High in Vitamin K - Bones
    2 of 5 a day - Diversity

     

    **normal psychological function

    Microwave
    1 Person
    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!

    2 People
    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
    1 Person: OVEN | Gas mark 4 | 195°C/175°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!

    2 People: OVEN | Gas mark 4 | 195°C/175°C Fan | 65 mins. Preheat oven. Remove sleeve and pierce film. Cook for 65 mins, ideally on a flat baking tray and then stir sauce. Rest for 2 mins, check piping hot & enjoy!

    This meal is not suitable for cooking from defrosted.

    Contains tree nuts, mustard, fish.


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


    We use tree nuts in almost all our meals.


    Please note that our kitchen does handle celery, milk, fish, mustard, tree nuts, sesame, soy, and sulphites. Please drop us an email to hello@fielddoctor.co.uk if you’d like to know more.

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

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