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
L+L 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 = 8.25 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 | 396g |
| cooking | microwave / oven |
Hake (24%) (FISH), Butter Beans (17%) [Butter Beans, Salt], Water, Tomatoes (15%), Onions, Red Peppers (8%), Butternut Squash (8%), Fennel, Carrots, Tomato Puree, Extra Virgin Olive Oil, Garlic, Tapioca Starch, Paprika, Sunflower Seeds (0.7%), Mixed Herbs [Parsley, Thyme, Tarragon, Sage], Parsley, Sun Dried Tomatoes (0.4%) [Sun Dried Tomatoes, Salt], Orange Zest, Red Wine Vinegar [Cabernet Sauvignon Vinegar, Concentrated Grape Must, SULPHITES], Lemon Zest, Salt, Fennel Seeds, Black Pepper, Saffron
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 396g |
|---|---|---|
| energy kJ | 422 | 1672 |
| energy kCal | 101 | 399 |
| fat g | 4 | 15 |
| of which saturates g | 0.6 | 2.2 |
| carbohydrates g | 9 | 35 |
| of which sugars g | 3 | 13 |
| fibre g | 2 | 9 |
| protein g | 6 | 25 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin C
61.4 mcg
74.5% of RI
Sat Fat
2.2 g
11.2% of RI
RI = Reference Intake
Low Sugar
High in Protein - Muscles, Bones
Low Saturated Fat - Heart*
Source of Vitamin C - Brain**, Immunity
Source of Fibre
Source of Vitamin A - Immunity
Source of Potassium - Blood
High in Protein - Bones
Source of Vitamin C - Energy.
*normal cholesterol levels
**normal psychological function
Microwave
1 Person
microwave 800W
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!
Oven
1 Person:
oven 195°C / 175°C Fan / Gas mark 5
52 mins
Preheat oven. Remove sleeve and pierce film. Cook for 52 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
Contains garlic, onion, fish, 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.
