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
| sustainable fish | |
| 1 person | 390g |
| 2 people | 780g |
| cooking | microwave / 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 Values per 100g per serving (390g) energy (kJ) 520 2029 energy (kcal) 125 486 fat (g) 6.8 27 of which saturates (g) 1.5 5.9 carbohydrates (g) 9.1 35 of which sugars 2.9 11 fibre (g) 1.9 7.3 protein (g) 5.5 21 salt (g) 0.42 1.7 vitamin A (ug) 140 546 18% of RI 70% of RI vitamin K (ug) 43 167.7 57% of RI 222% of RI vitamin C (mcg) 12.1 47.2 15% of RI 58.5% of RI manganese (mcg) 0.39 1.52 20% of RI 78% 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
| size | oven | microwave | |
|---|---|---|---|
| single | 45 mins | 8 mins | |
| double | 55 mins | 17 mins |
Contains tree nuts, mustard, fish.
Get in touch if you’d like to know more.
We use tree nuts in almost all our meals. Whilst this meal is tested to be gluten-free, it is made in a kitchen that handles gluten-containing ingredients
Please Note: The details above are correct as of 7 July 2020 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Keep frozen below -18C and do not refreeze if defrosted.
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
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