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
British Fish Pie
sustainable hake + salmon in our white bean bechamel with spinach, and topped with a delicious sweet potato mash
 |
Diversity score = 8.75 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
| fish | |
| 1 person | 396g |
| 2 people | 792g |
| cooking | microwave / oven |
Sweet Potatoes (22%), Butter Beans (16%) [Butter Beans, Salt], Salmon (10%) (FISH), Potatoes, Hake (9%) (FISH), Spinach (5%), Onions, Leeks, Fennel, Carrots, Extra Virgin Olive Oil, Sunflower Seeds, Garlic, Tapioca Starch, Vegetable Stock [Carrot Juice Concentrate, Mushroom Concentrate, Onion Powder, Salt, Onion Juice Concentrate, Water, Ground Black Pepper], Parsley, Quinoa Flakes, Lemon Zest, Salt, Ground Nutmeg
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 396g |
|---|---|---|
| energy kJ | 468 | 1852 |
| energy kCal | 107 | 422 |
| fat g | 4 | 17 |
| of which saturates g | 0.7 | 2.8 |
| carbohydrates g | 11 | 45 |
| of which sugars g | 2 | 9 |
| fibre g | 2 | 9 |
| protein g | 6 | 23 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1421.6 ug
175.1% of RI
Vitamin C
23.4 mcg
28.4% of RI
Vitamin K
427.7 ug
576.4% of RI
Folates (B9)
67.7 ug
34.8% of RI
Phosphorus
352.44 mg
50.3% of RI
Manganese
1.1 mg
50% of RI
Selenium
19 ug
34.6% of RI
Potassium
1073.2 mg
52.8% of RI
Sat Fat
2.8 g
14.3% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Low Sugar
Source of Fibre
High in Protein - Muscles, Bones
Source of Vitamin B12 - Immunity, Brain**
High in Vitamin K - Bones
High in Vitamin A - Immunity
Source of Vitamin B12 - Immunity, Brain**, Energy, Blood
High in Vitamin K - Bones, Blood
*normal cholesterol levels
**normal psychological function
Microwave
1 Person
microwave 800W
1 Person
10 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Remove film and cook for a further 5.5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
2 People
16.5 mins
Remove sleeve and pierce film. Cook for 6.5 mins. Remove film and cook for a further 10 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 25 mins, ideally on a flat baking tray. Remove film and cook for further 30 mins. Rest for 3 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 35 mins, ideally on a flat baking tray. Remove film and cook for further 30 mins. Rest for 3 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
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.
