• 1 tablespoon sunflower oil, plus a little extra for greasing
  • 4 frozen responsibly sourced pollock steaks by Sainsbury's
  • 120g pouch hoisin and garlic stir-fry sauce by Sainsbury's
  • 200g easy cook rice by Sainsbury's
  • 1 tablespoon fresh flat leaf parsley, chopped
  • 1 garlic clove, crushed
  • 325g pack mixed vegetable stir-fry by Sainsbury's


  1. 1

    Preheat the oven to 200°C, fan 180°C, gas mark 6. Line a baking tray with baking parchment and grease with a little oil.

  2. 2

    Brush the pollock steaks with half of the stir-fry sauce and place on the tray. Bake in the oven for 25 minutes until the fish is opaque and cooked through.

  3. 3

    Meanwhile, cook the rice in a pan of boiling water for 10-12 minutes until tender. Drain and stir through the chopped parsley.

  4. 4

    Just before the end of the fish cooking time, heat the oil in a large frying pan or wok. Add the garlic and the pack of vegetables and stir-fry for 3 minutes, until just tender.

  5. 5

    Add the remaining stir-fry sauce and heat through for a further minute. Flake the baked fish and stir into the veg. Serve with the rice. 

Nutritional Details

Each serving provides
  • Energy 996kj 238kcal 12%
  • Fat 6.7g 10%
  • Saturates 0.9g 5%
  • Sugars 7.2g 8%
  • Salt 1.29g 22%

% of the Reference Intakes

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