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
Provencal Fish Stew (Low FODMAP)
sustainable hake fillet in a tomato and vegetable sauce with fresh herbs, saffron, paprika and orange, with roasted new potatoes, steamed spinach and topped with pumpkin seeds
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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 = 9 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 | 384g |
| 2 people | 768g |
| cooking | microwave / oven |
Potatoes (28%), Hake (22%) (FISH), Tomatoes (13%), Spinach (9%), Fennel, Red Peppers, Carrots, Extra Virgin Olive Oil, Green Peppers, Tomato Puree, Parsley, Dried Chives, Pumpkin Seeds (0.7%), Sun Dried Tomatoes (Sun Dried Tomatoes, Salt), Red Wine Vinegar (Cabernet Sauvignon Vinegar, Concentrated Grape Must, SULPHITES), Paprika (0.5%), Tapioca Starch, Orange Zest (0.3%), Lemon Zest, Salt, Thyme, Tarragon, Sage, Fennel Seeds, Black Pepper, Saffron
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
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 386g |
|---|---|---|
| energy kJ | 364 | 1404 |
| energy kCal | 87 | 336 |
| fat g | 4 | 16 |
| of which saturates g | 0.6 | 2.4 |
| carbohydrates g | 6 | 25 |
| of which sugars g | 1.8 | 6.9 |
| fibre g | 1.6 | 6.2 |
| protein g | 5 | 19 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
860.8 ug
106% of RI
Vitamin C
56 mcg
67.9% of RI
Vitamin K
332 ug
447.4% of RI
Potassium
1161.9 mg
57.2% of RI
Sat Fat
2.4 g
12.2% of RI
RI = Reference Intake
Low Sugar
Source of Vitamin C - Brain**, Immunity, Energy
Low Saturated Fat - Heart*
Source of Fibre
Source of Vitamin A - Immunity
High in Vitamin K - Bones, Blood
High in Protein - Muscles, Bones
Source of Potassium - Blood
**normal psychological function
*normal cholesterol levels
Microwave
1 Person
microwave 800W
1 Person
8.5 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Stir, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
2 People
17 mins
Remove sleeve and pierce film. Cook for 9 mins. Stir, re-cover and cook for a further 8 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person:
oven 195°C / 175°C Fan / Gas mark 5
1 Person
50 mins
Preheat oven. Remove sleeve and pierce film. Cook for 50 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
2 People:
oven 195°C / 175°C Fan / Gas mark 5
2 People
60 mins
Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains fish, sulphites, garlic.
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.
