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
Goan Fish Curry (Mediterranean)
hake fillet with roasted sweet potato, chickpeas + whole leaf spinach in a punchy & aromatic tomato, tamarind + coconut sauce with a side of whole grain rice + red quinoa
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Diversity score = 10.25 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 | 398g |
| 2 people | 796g |
| cooking | microwave / oven |
Hake (23%) (FISH), Water, Sweet Potatoes (11%), Tomatoes (10%), SOYA Milk Alternative [Spring Water, Organic SOYBEANS 8%], Brown Rice (8%), Chickpeas (6%) [Chickpeas, Salt], Spinach (6%), Onions, Coconut Milk (3%) [Coconut (68%), Water], Extra Virgin Olive Oil, Red Quinoa (2%), Tomato Puree (1%), Garlic, Lime Juice [Lime Juice From Concentrate, Preservative: Potassium METABISULPHITE], Coriander, Ginger, Tamarind Paste (0.5%), Crushed Dried Dates, Cumin Seeds, Tapioca Starch, MUSTARD Seeds, Turmeric, Coriander Seeds, Salt, Ground Fennel Seeds, Ground Cinnamon, Fenugreek Seeds, Cardamom, Chilli, Curry Leaves, Black Pepper, Ground Nutmeg
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 398g |
|---|---|---|
| energy kJ | 481 | 1915 |
| energy kCal | 115 | 456 |
| fat g | 4 | 15 |
| of which saturates g | 1.0 | 3.8 |
| carbohydrates g | 13 | 52 |
| of which sugars g | 3 | 11 |
| fibre g | 2.1 | 8.5 |
| protein g | 6 | 23 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
608.9 ug
75% of RI
Vitamin K
226.9 ug
305.7% of RI
Manganese
2 mg
93% of RI
Sat Fat
3.8 g
19.4% of RI
RI = Reference Intake
Source of Protein - Muscles
Low Sugar
Low Saturated Fat - Heart*
2 of 5 a day - Diversity
Source of Fibre
Source of Vitamin A - Immunity
High in Vitamin K - Bones, Blood
Source of Manganese - Bones
High in Unsaturated Fat - Heart▵
*normal cholesterol levels
Microwave
1 Person
microwave 800W
8.5 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Stir sauce only, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
17 mins
Remove sleeve and pierce film. Cook for 9 mins. Stir sauce only, 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
50 mins
Preheat oven. Remove sleeve and pierce film. Cook for 50 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
2 People:
oven 195°C / 175°C Fan / Gas mark 5
60 mins
Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains soy, fish, mustard, 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.
