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.
| 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 (380g) energy (kJ) 520 1977 energy (kcal) 125 474 fat (g) 6.8 26 of which saturates (g) 1.5 5.7 carbohydrates (g) 9.1 35 of which sugars 2.9 11 fibre (g) 1.9 7.1 protein (g) 5.5 21 salt (g) 0.42 1.6 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
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!
Thid meal is not suitable for cooking from defrosted.
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.
