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
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Diversity score = 15.25 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
| sustainable fish | |
| 1 person | 400g |
| 2 people | 800g |
| cooking | microwave / oven |
Golden vegetable mix (28%) [Sweet potatoes (76%) Butternut squash (21%), Olive Oil, Carrots, Salt], White Bean Bechamel (23%) [Cannellini beans (75%), Water, Almond milk, Onions, Cassava flour, Olive Oil, Linseeds, Miso (Soya), Salt, Ground nutmeg], Spinach (13%), Wild salmon (10%) (Fish), Hake (9%) (Fish), Onion sofrito (8%) [Onions, Leeks, Celery, Fennel, Olive Oil, Mushrooms brown, Garlic, Parsley], Oat milk, Mushroom sofrito [Mushrooms brown, Olive oil], Quinoa (0.7%), Tapioca, Walnuts (0.8%) (Tree nuts), Parsley, Wakame seaweed, Lemon zest, Salt, Chives
For allergens please see ingredients in bold.
| Typical Values | per 100g | per serving (400g) |
|---|---|---|
| energy (kJ) | 565 | 2258 |
| energy (kcal) | 135 | 540 |
| fat (g) | 5.6 | 22 |
| of which saturates (g) | 0.9 | 3.4 |
| carbohydrates (g) | 13 | 52 |
| of which sugars | 3 | 12 |
| fibre (g) | 3.3 | 13 |
| protein (g) | 6.5 | 26 |
| salt (g) | 0.41 | 1.6 |
| vitamin A (ret eq.) (mcg) | 391 | 1564 |
| 49% of RI | 196% of RI | |
| vitamin D (mcg) | 0.87 | 3.48 |
| 17% of RI | 68% of RI | |
| vitamin K (mcg) | 111 | 444 |
| 148% of RI | 592% of RI | |
| vitamin B12 (mcg) | 0.66 | 2.64 |
| 27% of RI | 108% of RI | |
| potassium (mg) | 386 | 1544 |
| 19% of RI | 76% of RI | |
| phosphorus (mg) | 107 | 428 |
| 15% of RI | 60% of RI | |
| iodine (mcg) | 65 | 260 |
| 44% of RI | 176% of RI | |
| manganese (mg) | 0.34 | 1.4 |
| 17% of RI | 68% of RI |
RI = Reference Intake
SOURCE OF FIBRE
HIGH IN PROTEIN
HIGH IN VITAMIN A
SOURCE OF VITAMIN D
HIGH IN VITAMIN K
SOURCE OF VITAMIN B12
SOURCE OF MANGANESE
SOURCE OF PHOSPHORUS
SOURCE OF POTASSIUM
HIGH IN IODINE
Microwave
1 Person
MICROWAVE |800W | 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 | 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 | Gas mark 4 | 195°C/175°C Fan | 60 mins. Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray. Rest for 3 mins, check piping hot & enjoy!
2 People: OVEN | Gas mark 4 | 195°C/175°C Fan | 60 mins. Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray. Rest for 3 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
Contains fish, soya, celery, tree nuts.
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.
