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
Fish Pie (Mediterranean)
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Diversity score = 11.25 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
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Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. |
| fish | |
| 1 person | 417g |
| 2 people | 792g |
| cooking | microwave / oven |
Water, Sweet Potato (18%), Potato, Butter Beans (14.9%), Salmon (FISH) (9.6%), Hake (FISH) (8.4%), Onions, Carrot, Fennel, Garlic, Sunflower Seed, Extra Virgin Olive Oil, Vegetable Stock Paste [Carrot Concentrate, Mushroom Concentrate, Onion Powder, Salt, Onion Juice, Water, Black Pepper], Parsley Flat, Tapioca Starch, Leek, Lemon Zest, Quinoa Flake, Sea Salt, Nutmeg Ground, Vitamin D (Coconut Oil, Cholecalciferol)
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 417g |
|---|---|---|
| energy kJ | 452 | 1886 |
| energy kCal | 108 | 450 |
| fat g | 4 | 16 |
| of which saturates g | 0.6 | 2.6 |
| carbohydrates g | 12 | 49 |
| of which sugars g | 2 | 9 |
| fibre g | 2 | 10 |
| protein g | 6 | 23 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1497 ug
184.4% of RI
Vitamin C
24.6 mcg
29.9% of RI
Vitamin K
450.4 ug
607% of RI
Folates (B9)
71.3 ug
36.7% of RI
Phosphorus
371.13 mg
53% of RI
Manganese
1.1 mg
52.6% of RI
Selenium
20 ug
36.4% of RI
Potassium
1130.1 mg
55.6% of RI
Sat Fat
2.6 g
13.3% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Low Sugar
Source of Fibre
Source of Vitamin B12 - Immunity, Brain**
High in Vitamin D - Bones, Immunity, Muscles
Source of Protein - Bones, Muscles
Source of Vitamin B12 - Immunity, Brain**, Energy, Blood
High in Vitamin K - Bones, Blood.
Microwave
1 Person
microwave 800W
9 mins
Remove sleeve and pierce film with a sharp knife. Cook for 5 mins. Remove film and cook for a further 4 mins. Rest for 3 mins, check piping hot & enjoy!
2 People
Oven
1 Person: oven 175°C Fan / 195°C / Gas mark 5
50 mins
Preheat oven. Remove sleeve and film. Cook for 50 mins, ideally on a flat baking tray. Rest for 4 mins, check piping hot & enjoy!
2 People:
Microwave
Oven
Contains garlic, onion, fish.
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.
