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                Load image into Gallery viewer, Goan Fish Curry

Goan Fish Curry

sustainable hake fillet with roasted sweet potato and whole leaf spinach in a punchy + aromatic tomato, tamarind + coconut sauce with steamed whole grain rice. 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 = 12.0 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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    blood
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    bones
    nutrients:
    more info
    fish
    1 person 375g
    2 people 750g
    cooking microwave / oven

    Hake (20%) (FISH), Tomatoes (17%), Sweet Potatoes (13%), Brown Rice (7%), SOYA Milk  [Spring Water, SOYBEANS], Spinach (5%), Green Peppers, Extra Virgin Olive Oil, Coconut Milk (3%) [Coconut, Water], Red Quinoa, Tomato Puree (1%), Coriander, Turmeric, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Lime Juice, Ginger, Paprika, Tapioca Starch, Salt, MUSTARD Seeds, Garam Masala [Ground Cinnamon, Dried Fenugreek Leaves, Ground Fennel Seeds, Cardamom, Black Pepper, Ground Nutmeg], Cumin Seeds, Brown Sugar, Tamarind Paste (0.3%), Fennel Seeds, Chilli, Curry Leaves


    For allergens please see ingredients in bold.


    this meal contains a FODMAP safe amount of tomatoes
    this meal contains a FODMAP safe amount of beans
    this meal contains a FODMAP safe amount of green pepper
    this meal contains a FODMAP safe amount of sweet potato

    read more about how we develop our Low FODMAP meals

    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, Energy
    Source of Vitamin A - Immunity
    High in Vitamin K - Bones
    Low Saturated Fat - Heart*
     

    *normal cholesterol levels

    Microwave
    1 Person

    microwave 800W
    1 Person

    9 mins 
    Remove sleeve and pierce film. Cook for 5 mins. Stir sauce only, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy! 



    2 People

    microwave 800W
    2 People

    19 mins 
    Remove sleeve and pierce film. Cook for 11 mins. Stir sauce only, re-cover and cook for a further 8 mins. Rest for 2 mins, check piping hot & enjoy! 



    Oven
    1 Person:

    oven 195°C / 175°C Fan / Gas mark 5
    1 Person

    55 mins 
    Preheat oven. Remove sleeve and pierce film. Cook for 55 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!



    2 People:

    oven 195°C / 175°C Fan / Gas mark 5
    2 People

    65 mins 
    Preheat oven. Remove sleeve and pierce film. Cook for 65 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!


    This meal is not suitable for cooking from defrosted.

    Contains mustard, fish, soy.


    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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