Tomatoes are full of health-promoting nutrients including minerals, vitamins C and E, β-carotene, lutein and flavonoids such as quercetin[1]. It is an excellent source of the antioxidant lycopene (the red pigment in tomatoes) and studies have shown that tomato consumption is associated with a decreased risk of certain types of cancer, including breast cancer and prostate cancer, and cardiovascular diseases[2]. Certain variants such as the San Manzano tomato and cherry tomatoes are particularly high in lycopene[3].
Nothing beats fresh sun ripened tomatoes but cooking actually increases the bioavailability of lycopene. Keep the skins on as these are full of lycopene
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.
| 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 NUTS, TREE NUTS), Fresh Coriander
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 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.
