

Goan Fish Curry (Low FODMAP)
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.
fish | |
1 person | 375g |
2 people | 750g |
cooking | microwave / oven |
Hake (FISH) (20%), Chopped Tomato (17.3%), Sweet Potato (13.3%), Soy Milk [SOY beans, water], Short Grain Brown Rice (6.7%), Spinach (5.3%), Extra Virgin Olive Oil, Green Pepper, Coconut Milk [Coconut, Water} (2.7%), Red Quinoa, Tomato Puree [tomato], Turmeric Blend, Lime Juice, Coriander, Ginger, Sweet Noble Paprika, Tapioca Starch, Sea Salt, Black Mustard Seed (MUSTARD), Cumin seeds (whole), Brown Sugar, Tamarind Extract (0.3%), Garam Masala, Fennel Ground, Curry Leaves, Chilli Powder
For allergens please see ingredients in bold.
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 Values | per 100g | per 375g |
---|---|---|
energy kJ | 484 | 1814 |
energy kCal | 115 | 433 |
fat g | 5 | 20 |
of which saturates g | 1.2 | 4.5 |
carbohydrates g | 11 | 42 |
of which sugars g | 2 | 8 |
fibre g | 2 | 6 |
protein g | 5 | 18 |
salt g | 0.5 | 1.7 |
Per Serving:
Vitamin A (ret eq)
735 ug
90.5% of RI
Vitamin C
45.4 mcg
55.1% of RI
Vitamin K
262.5 ug
353.8% of RI
Folates (B9)
53.3 ug
27.4% of RI
Phosphorus
348.75 mg
49.8% of RI
Manganese
1.4 mg
63.1% of RI
Selenium
22.9 ug
41.6% of RI
Potassium
952.5 mg
46.9% of RI
Sat Fat
4.5 g
23% 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.