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
sustainable hake fillet in a tomato, butternut squash and butterbean mediterranean stew topped with a red pepper pesto
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Diversity score = 8.0 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
| fish | |
| 1 person | 384g |
| 2 people | 768g |
| cooking | microwave / oven |
Hake (22%) (FISH), Butter Beans (18%) [Butter Beans, Salt], Tomatoes (16%), Onions, Red Peppers (9%), Butternut Squash (9%), Fennel, Carrots, Tomato Puree (5%), Extra Virgin Olive Oil, Garlic, Tapioca Starch, Paprika, Sunflower Seeds, Sun Dried Tomatoes (0.5%) [Sun Dried Tomatoes, Salt], Mixed Herbs [Parsley, Thyme, Tarragon, Sage], Parsley, Orange Zest, Lemon Zest, Red Wine Vinegar [Cabernet Sauvignon Vinegar, Concentrated Grape Must, SULPHITES], Salt, Fennel Seeds, Black Pepper, Saffron
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 422g |
|---|---|---|
| energy kJ | 405.92 | 1713 |
| energy kCal | 97.16 | 410 |
| fat g | 5.21 | 22 |
| of which saturates g | 0.64 | 2.7 |
| carbohydrates g | 6.40 | 27 |
| of which sugars g | 3.08 | 13 |
| fibre g | 2.11 | 8.9 |
| protein g | 5.21 | 22 |
| salt g | 0.40 | 1.7 |
Per Serving:
Vitamin A (ret eq)
679.4 ug
83.7% of RI
Vitamin C
97.9 mcg
118.8% of RI
Vitamin K
21.1 ug
28.4% of RI
Folates (B9)
89.9 ug
46.2% of RI
Phosphorus
333.38 mg
47.6% of RI
Manganese
0.8 mg
35.5% of RI
Selenium
2.6 ug
4.8% of RI
Potassium
1190 mg
58.5% of RI
Sat Fat
2.7 g
13.8% of RI
RI = Reference Intake
Low Sugar
Low Saturated Fat - Heart*
Source of Fibre
High in Protein - Muscles, Bones
Source of Vitamin A - Immunity
Source of Vitamin C - Brain**, Immunity
High in Vitamin K - Bones, Blood
Source of Potassium - Blood
Source of Vitamin C - Energy.
*normal cholesterol levels
**normal psychological function
Microwave
1 Person
microwave 800W
1 Person
9 mins
Remove sleeve and pierce film. Cook for 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
18 mins
Remove sleeve and pierce film. Cook for 10 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
55 mins
Preheat oven. Remove sleeve and pierce film. Cook for 45 mins, ideally on a flat baking tray. Remove film, stir then recover & cook for a further 10 mins. Rest for 2 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 55 mins, ideally on a flat baking tray. Remove film, stir then recover & cook for a further 10 mins. Rest for 2 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
Contains fish, garlic, onion, sulphites.
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.
