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
Seafood Paella (Low FODMAP)
hake fillet + Atlantic prawns with short whole grain rice in a pepper, tomato, paprika, lemon, fresh herb + Spanish saffron sauce, with chickpeas, green beans + spinach
| fish | |
| 1 person | 396g |
| 2 people | 776g |
| cooking | microwave / oven |
Hake (FISH) (15%), Short Grain Brown Rice (14.2%), Chopped Tomato (12.5%), Prawns (CRUSTACEAN) (7.5%), Spinach (7.5%), Extra Virgin Olive Oil, Carrot, Chickpeas (3.8%), Red Pepper (3.5%), Fennel, Green Pepper (2.5%), Green Beans (2.5%), Tomato Puree [tomato], Sea Salt, Herb Mix, Lemon Juice, Parsley Flat, Sweet Noble Paprika (0.5%), Tapioca Starch, Smoked Paprika, Tamari [water, SOYA beans, sea salt], Sundried Tomatoes [Sundried tomatoes, Salt], Lemon Zest (0.3%), Chive Rings, Black Pepper, Fennel Ground, Saffron (0%)
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
this meal contains a FODMAP safe amount of peas
this meal contains a FODMAP safe amount of chickpeas
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of red pepper
this meal contains a FODMAP safe amount of green pepper
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 400g |
|---|---|---|
| energy kJ | 456 | 1825 |
| energy kCal | 109 | 435 |
| fat g | 4 | 17 |
| of which saturates g | 0.7 | 2.6 |
| carbohydrates g | 11 | 43 |
| of which sugars g | 2 | 6 |
| fibre g | 2 | 8 |
| protein g | 6 | 22 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
840 ug
103.4% of RI
Vitamin C
45.6 mcg
55.3% of RI
Vitamin K
292 ug
393.5% of RI
Folates (B9)
69.6 ug
35.8% of RI
Phosphorus
404 mg
57.7% of RI
Manganese
1.7 mg
78.5% of RI
Selenium
16 ug
29.1% of RI
Potassium
880 mg
43.3% of RI
Sat Fat
2.6 g
13.3% of RI
RI = Reference Intake
LOW SATURATED FAT
LOW SUGAR
SOURCE OF FIBRE
HIGH IN PROTEIN – Muscles, Bones
SOURCE OF VITAMIN A – Immunity, Skin Eye
HIGH IN VITAMIN K - Bones
SOURCE OF MANGANESE - Bones
2 OF 5 A DAY – Diversity
Microwave
1 Person
800W | 9 mins. Remove sleeve and pierce film. Cook for 4.5 mins. Stir, re-cover and cook for a further 4.5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
800W 14.5 mins | Remove sleeve and pierce film. | Cook for 8 mins. Stir, re-cover and cook for a further 6.5 mins. | Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: 195°C / 175°C Fan / Gas mark 5 - 55 mins | Preheat oven | Remove sleeve and pierce film | Cook for 55 mins, ideally on a flat baking tray, and then stir. | Rest for 2 mins, check piping hot & enjoy!
2 People: 195°C / 175°C Fan / Gas mark 5 - 65 mins | Preheat oven | Remove sleeve and pierce film | Cook for 65 mins, ideally on a flat baking tray, and then stir. | Rest for 2 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
Contains soya, crustaceans, 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.
