Chilli & Ginger Baked Fish (GF)

Choose a fish meal with the sides already in the recipe. Chilli & Ginger Baked Fish brings together hoki, brown rice and vegetables with ginger, chilli and Chinese five spice. The fish is lightly cooked before freezing, and the product carries a chilli rating of 1.

Displayed price: A$13.95, checked 19 October 2026. Confirm the current price and selected product at checkout.

Choosing this fish meal

Hoki makes up 34% of the recipe. Broccoli, carrot, bok choy, capsicum, celery and zucchini sit alongside brown rice, with cashews and a gluten-free soy dressing. This is a fish, rice and vegetable dish, rather than a plain fish fillet that needs its own sides.

The gluten-free label does not make this a nut-free or soy-free choice. Fish, soybeans, sesame seeds and cashews are declared allergens. Read the full declaration below, including the additional “may contain” list, before choosing for an allergy.

The product offers several heating methods, which is useful when you are deciding whether to keep it for a quick work lunch or heat it at home. The source recommends stovetop, oven or air-fryer preparation if you prefer less liquid from the vegetables. Follow the specific directions below and on your delivered pack.

Ingredients and allergens

Ingredients: Hoki Fish (34%), Broccoli, Carrot, Bok Choy, Red Capsicum, Celery, Brown Rice, Zucchini, Cashews, Onion, Gluten Free Soy Sauce, Olive Oil, Fresh Coriander, Garlic, Rice Vinegar, Ginger (0.5%), Natvia, Corn Starch, Chilli (0.5%), Chinese Five Spice.

Allergens: Fish, Soybeans, Sesame Seeds, Cashews
May Contain: Milk, Crustacea, Egg, Peanuts, Lupin, Tree Nuts

Nutrition information

Serving size: 269 g. Values below are transcribed from the product page’s nutrition panel.

Chilli & Ginger Baked Fish (GF) nutrition panel

Nutrient	Average per serving	Average per 100g
Energy	1080 kJ (257 Cal)	400 kJ (96 Cal)
Protein	25.4 g	9.5 g
Fat	10.2 g	3.8 g
Saturated fat	1.7 g	0.6 g
Carbohydrate	12.8 g	4.8 g
Sugars	4.9 g	1.8 g
Fibre	5.7 (unit not stated)	2.1g
Sodium	487 mg	181 mg
Gluten	Nil Detected	Nil Detected

View the original nutrition panel. For multi-serve packs, the per-serving values are for the stated serving, not the entire pack. Check the label on the product you receive.

Preparation and storage

Microwave: Remove cardboard sleeve. Peel back film 3cm. Heat for 5 mins from frozen or 3 mins from defrosted. Let stand for 1 min and enjoy.

Stove: From defrosted, transfer meal to a fry pan for 2-3 minutes or until heated through.

Oven: Remove cardboard sleeve. Peel back film only 3cm. Heat at 160 degrees for 30-40 mins from frozen or 15-20 mins from defrosted. Let stand for 1 min and enjoy.

Air fryer: Remove cardboard sleeve. Remove film completely. Heat at 160 degrees for 15-20 mins from frozen or 10-15 mins from defrosted. Let stand for 1 min and enjoy. 

We recommend you add a squeeze of lime to the meal after heating. Low carbohydrate vegetables are naturally high in water content. If you find this meal watery, we recommend using stovetop or oven/air fryer heating instructions. If microwaving, carefully remove clear film when hot.

Storage

Keep frozen. Once defrosted, keep refrigerated and consume within 3 days.

Follow the instructions on the pack you receive if they differ from the online listing.

Questions about Chilli & Ginger Baked Fish

Which fish is used, and does it include rice?

The recipe uses hoki fish at 34% and includes brown rice. It also contains vegetables and cashews; it is not a fish-only product.

Can I prepare it without a microwave?

Yes. The published instructions include stovetop preparation from defrosted, plus oven and air-fryer options. Use the method-specific film-removal, temperature and timing directions above rather than transferring microwave timings to another appliance.

How long can it be kept after defrosting?

The product directions say to keep it frozen, then refrigerate once defrosted and consume within three days. Check the instructions on your delivered pack.

Order and delivery

Check delivery coverage for your postcode and the available delivery schedule. Confirm availability, selected quantities, delivery charges and the final total at checkout.

View this product and choose your quantity. To plan several meals, compare meal bundles or browse the individual meal menu.

For an ingredient or ordering question, contact Be Fit Food. Check your delivered label, including any “may contain” declaration, before choosing for a food allergy.