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                Load image into Gallery viewer, Goan Fish Curry (Mediterranean)

Goan Fish Curry (Mediterranean)

msc certified hake fillet with roasted sweet potato, chickpeas + whole leaf spinach in a punchy & aromatic tomato, tamarind + coconut sauce with a side of whole grain rice + red quinoa
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  • Regular price
    £6.99
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    Diversity score = 10.25 of your 30 weekly plant types contributing to a more diverse gut microbiome read more
    Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.
    health benefits:
    health icons
    blood
    health icons
    muscles
    health icons
    bones
    health icons
    immunity
    nutrients:
    more info
    free range chicken
    1 person 398g
    2 people 796g
    cooking microwave / oven

    Hake (23%) (FISH), Water, Sweet Potatoes (11%), Tomatoes (10%), SOYA Milk Alternative [Spring Water, Organic SOYBEANS 8%], Brown Rice (8%), Chickpeas (6%) [Chickpeas, Salt], Spinach (6%), Onions, Coconut Milk (3%) [Coconut (68%), Water], Extra Virgin Olive Oil, Red Quinoa (2%), Tomato Puree (1%), Garlic, Lime Juice [Lime Juice From Concentrate, Preservative: Potassium METABISULPHITE], Coriander, Ginger, Tamarind Paste (0.5%), Crushed Dried Dates, Cumin Seeds, Tapioca Starch, MUSTARD Seeds, Turmeric, Coriander Seeds, Salt, Ground Fennel Seeds, Ground Cinnamon, Fenugreek Seeds, Cardamom, Chilli, Curry Leaves, Black Pepper, Ground Nutmeg


    For allergens please see ingredients in bold.

    Typical Valuesper 100gper 398g
    energy kJ 481 1915
    energy kCal 115 456
    fat g 4 15
    of which saturates g 1.0 3.8
    carbohydrates g 13 52
    of which sugars g 3 11
    fibre g 2.1 8.5
    protein g 6 23
    salt g 0.4 1.7

    Per Serving:
    Vitamin A (ret eq)
    608.9 ug
    75% of RI

    Vitamin K
    226.9 ug
    305.7% of RI

    Manganese
    2 mg
    93% of RI

    Sat Fat 3.8 g
    19.4% of RI


    RI = Reference Intake

    Source of Protein - Muscles
    Low Sugar
    Low Saturated Fat - Heart*
    2 of 5 a day - Diversity
    Source of Fibre
    Source of Vitamin A - Immunity
    High in Vitamin K - Bones, Blood
    Source of Manganese - Bones
    High in Unsaturated Fat - Heart▵
    *normal cholesterol levels

    Microwave
    1 Person
    microwave 800W 8.5 mins Remove sleeve and pierce film. Cook for 4.5 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
    17 mins 
    Remove sleeve and pierce film. Cook for 9 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 50 mins Preheat oven. Remove sleeve and pierce film. Cook for 50 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
    60 mins 
    Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!


    Microwave
    1 Person
    Preferred Method
    Microwave 800W
    4.5 mins
    Remove sleeve and pierce film. Cook for 2.5 mins. Stir sauce only, re-cover and cook for a further 2 mins. Rest for 2 mins, check piping hot & enjoy!



    2 People
    Preferred Method
    Microwave 800W
    8.5 mins
    Remove sleeve and pierce film. Cook for 4.5 mins. Stir sauce only, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!


    Oven
    1 Person
    Oven 195°C / 175°C Fan / Gas mark 5
    25 mins
    Preheat oven. Remove sleeve and pierce film. Cook for 25 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
    30 mins
    Preheat oven. Remove sleeve and pierce film. Cook for 30 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!

    Contains soy, fish, mustard, sulphites.


    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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