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 (Low FODMAP)
sustainable hake & salmon in our dairy free vegetable bechamel with spinach, peas, and topped with a delicious sweet potato mash
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One serving of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™ read more |
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Diversity score = 7.75 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 | 383g |
| 2 people | 766g |
| cooking | microwave / oven |
Potatoes, Water, Hake (13%) (FISH), Carrots, Spinach (10%), Sweet Potatoes (9%), SOYA Milk Alternative [Spring Water, Organic SOYBEANS 8%], Salmon (8%) (FISH), Fennel, Green Peppers, Extra Virgin Olive Oil, Tapioca Starch, Peas (2%), Parsley, Chives, Lemon Zest, White Miso [Cultured Rice* (42%), Water, SOYA Beans* (21%), Sea Salt, *Organically grown], Salt, Lemon Juice, Thyme, Flaxseed, Ground Nutmeg, Sage, Black Pepper, Tarragon
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of peas
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 383g |
|---|---|---|
| energy kJ | 391 | 1498 |
| energy kCal | 93 | 358 |
| fat g | 4 | 15 |
| of which saturates g | 0.6 | 2.4 |
| carbohydrates g | 9 | 33 |
| of which sugars g | 1.8 | 6.8 |
| fibre g | 1.7 | 6.7 |
| protein g | 5 | 20 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1459.2 ug
179.7% of RI
Vitamin C
49.8 mcg
60.4% of RI
Vitamin K
367.7 ug
495.5% of RI
Sat Fat
2.4 g
12.2% of RI
RI = Reference Intake
High in Vitamin A - Immunity
Low Sugar
Low Saturated Fat - Heart*
2 of 5 a day - Diversity
Source of Fibre
Source of Vitamin C - Brain**, Immunity, Energy
Source of Vitamin B12 - Immunity, Brain**
High in Vitamin K - Bones, Blood
High in Protein - Muscles, Bones
High in Unsaturated Fat - Heart▵
**normal psychological function
Microwave
1 Person
microwave 800W
9 mins
Remove sleeve and pierce film. Cook for 4 mins. Remove film and cook for a further 5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
17 mins
Remove sleeve and pierce film. Cook for 7 mins. Remove film and cook for a further 10 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: Preferred Method
oven 195°C / 175°C Fan / Gas mark 5
50 mins
Preheat oven. Remove sleeve and film. Cook for 50 mins, ideally on a flat baking tray. Rest for 2 mins, check piping hot & enjoy!
2 People: Preferred Method
oven 195°C / 175°C Fan / Gas mark 5
60 mins
Preheat oven. Remove sleeve and film. Cook for 60 mins, ideally on a flat baking tray. Rest for 2 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
Contains 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.
