Frozen seafood
Lean Cuisine Tortilla Crusted Fish with rice, poblano peppers & corn in sour cream sauce
8 oz
Score
- Ultra-processed
- Contains added sugars
- Contains seed oils
- No synthetic dyes
Why it scores 24
Lean Cuisine Tortilla Crusted Fish with rice, poblano peppers & corn in sour cream sauce scores 24 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Dextrose: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better frozen meals
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Sticky Rice Restaurant-Style Steamed White Rice Tasty Bite · 8.8 oz/250 g Not ultra-processed · No added sugars Score 100 out of 100 , 76 points higher -
Basmati Rice Tasty Bite · 8.8 oz/250 g Not ultra-processed · No added sugars Score 90 out of 100 , 66 points higher -
Tortilla Casserole & Black Beans Amy's · 9.5 oz/269 g No added sugars · No sugar Score 73 out of 100 , 49 points higher -
Butter Chicken with Basmati Rice Trader Joe's · 12.5 oz Not ultra-processed · No dextrose Score 68 out of 100 , 44 points higher -
Chicken fried rice Hart · 22 oz Not ultra-processed · No added sugars Score 89 out of 100 , 65 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Tortilla Crusted Fish with rice, poblano peppers & corn in sour cream sauce
Ingredients
- Sugar minus 20 points
- Dextrose minus 20 points
- Modified starch minus 2.5 points
- Vegetable oil (unspecified) minus 1.5 points
- Canola oil minus 1.5 points
- Cottonseed oil minus 1.5 points
- Soybean oil minus 0.5 points
- Sunflower oil minus 0.5 points
- Yeast extract minus 0.5 points
- Natural flavors minus 0.5 points
- Sodium aluminum phosphate minus 0.5 points
- Maltodextrin minus 0.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 6 kinds of ultra-processing markers minus 7.5 points
Nutrition per 100 g
- Salt 0.5 g / 100 g minus 1 points
100 − 76.5 = 23.5 → 24
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 142 kcal |
|---|---|
| Fat | 3.5 g |
| Saturated fat | 0.9 g |
| Trans fat | 0 g |
| Carbohydrates | 20.4 g |
| Sugars | 1.8 g |
| Added sugars | 0 g |
| Fiber | 0.9 g |
| Protein | 6.6 g |
| Salt | 0.5 g |
Serving: 1 PACKAGE (226 g)
Ingredients
- TORTILLA CRUSTED ALASKA POLLOCK (ALASKA POLLOCK, ENRICHED BLEACHED WHEAT FLOUR, MODIFIED CORN STARCH, WATER, VEGETABLE OIL, TORTILLA CHIPS, ENRICHED WHEAT FLOUR, SPICES, CARROT POWDER, POTASSIUM CHLORIDE, CITRIC ACID, SALT, GARLIC POWDER, WHEY, TORULA YEAST, YELLOW CORN FLOUR, NATURAL FLAVORS, SUGAR, SOY FLOUR, WHITE CORN FLOUR, YEAST, TOMATO POWDER, CHILI POWDER, DEXTROSE, ONION POWDER, CORN STARCH, LEAVENING, EGG WHITES, MALTODEXTRIN, ANNATTO EXTRACT [COLOR])
- COOKED ENRICHED LONG GRAIN RICE (WATER, RICE, IRON, NIACIN, THIAMIN MONONITRATE, FOLIC ACID)
- SKIM MILK
- CORN
- BELL PEPPERS
- WATER
- TOMATILLOS (TOMATILLOS, CITRIC ACID)
- POBLANO CHILES
- ONIONS
- CHEDDAR CHEESE (CULTURED MILK, SALT, ENZYMES, ANNATTO COLOR)
- BUTTERMILK POWDER
- SOUR CREAM (CULTURED CREAM, NONFAT MILK)
- SOYBEAN OIL
- SALT
- MODIFIED CORNSTARCH
- GARLIC
- SPICES
- JALAPENO PUREE (JALAPENO PEPPERS, SALT, ACETIC ACID, WATER, CALCIUM CHLORIDE)
- LIME JUICE CONCENTRATE
- ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID)
- SUGAR (high concern)
- POTASSIUM SALT
Label text, as published
TORTILLA CRUSTED ALASKA POLLOCK (ALASKA POLLOCK, ENRICHED BLEACHED WHEAT FLOUR [FLOUR, NIACIN, FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], MODIFIED CORN STARCH, WATER, VEGETABLE OIL [CANOLA, COTTONSEED, SOYBEAN AND/OR SUNFLOWER], TORTILLA CHIPS [YELLOW WHOLE CORN, VEGETABLE OIL {CORN, SOYBEAN AND/OR SUNFLOWER OIL}], ENRICHED WHEAT FLOUR [FLOUR, NIACIN, FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], 2% OR LESS OF SPICES, CARROT POWDER, POTASSIUM CHLORIDE, CITRIC ACID, SALT, GARLIC POWDER, WHEY, TORULA YEAST, YELLOW CORN FLOUR, NATURAL FLAVORS, SUGAR, SOY FLOUR, WHITE CORN FLOUR, YEAST, TOMATO POWDER, CHILI POWDER [CHILI PEPPER, CUMIN, OREGANO, SALT, DEHYDRATED GARLIC], DEXTROSE, ONION POWDER, CORN STARCH, LEAVENING [SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE], EGG WHITES, MALTODEXTRIN, ANNATTO EXTRACT [COLOR]), COOKED ENRICHED LONG GRAIN RICE (WATER, RICE, IRON, NIACIN, THIAMIN MONONITRATE, FOLIC ACID), SKIM MILK, CORN, BELL PEPPERS, WATER, TOMATILLOS (TOMATILLOS, CITRIC ACID), POBLANO CHILES, ONIONS, CHEDDAR CHEESE (CULTURED MILK, SALT, ENZYMES, ANNATTO COLOR), 2% OR LESS OF BUTTERMILK POWDER, SOUR CREAM (CULTURED CREAM, NONFAT MILK), SOYBEAN OIL, SALT, MODIFIED CORNSTARCH, GARLIC, SPICES, JALAPENO PUREE (JALAPENO PEPPERS, SALT, ACETIC ACID, WATER, CALCIUM CHLORIDE), LIME JUICE CONCENTRATE, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, POTASSIUM SALT
Allergens and diets
Contains: Milk, Soy, Wheat, Gluten, Egg, Fish
- Not vegan
- Not vegetarian
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
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Wild Alaskan Pink Salmon Fillets Waterfront Bistro · 16 oz/1 lb/454 g Ultra-processed Score 83 out of 100 Excellent -
Super Crunchy Fish Sticks Gorton's · 60.8 oz/1.72 kg Ultra-processedContains added sugarsContains seed oils Score 51 out of 100 Okay -
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More from Lean Cuisine
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Signature Steak Portabella Lean Cuisine · 7.5 oz Score 22 out of 100 Poor -
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Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
EFSA issues new advice on phosphates
“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”
efsa.europa.eu
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org