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