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 (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 (20%) (FISH), Tomatoes (17%), Sweet Potatoes (13%), Brown Rice (7%), SOYA Milk [Spring Water, SOYBEANS], Spinach (5%), Green Peppers, Extra Virgin Olive Oil, Coconut Milk (3%) [Coconut, Water], Red Quinoa, Tomato Puree (1%), Coriander, Turmeric, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Lime Juice, Ginger, Paprika, Tapioca Starch, Salt, MUSTARD Seeds, Garam Masala [Ground Cinnamon, Dried Fenugreek Leaves, Ground Fennel Seeds, Cardamom, Black Pepper, Ground Nutmeg], Cumin Seeds, Brown Sugar, Tamarind Paste (0.3%), Fennel Seeds, Chilli, Curry Leaves
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
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 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, 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.
