For the sauce:
- Cooking spray
- 4 Fish fillets, cut into fingers (Hake or Sardines)
- 160g Brown Breadcrumbs
- 2 Eggs
- Splash of milk
- 50g Ace Maize Meal
- 80ml Hot sauce (like Tabasco)
- 4 tbsp Honey
- 5 tbsp All Gold Lite Tomato Sauce
- 2 tbsp Apple cider vinegar or Brown vinegar
- 2 tsp Garlic powder/or fresh garlic
- 1/2 tsp Salt
- 2 tbsp Water
Preheat the oven to 220 ℃. Coat a large baking tray with cooking spray. Place the fish fingers into a sealable bag and add the maize meal. Seal the bag and shake lightly to coat.
Place the breadcrumbs in a shallow bowl. In a second bowl, beat together the eggs and milk. Dip the maize coated chicken pieces into the egg mixture to coat, then dredge them in the breadcrumbs, pressing them on to coat well. Place the breaded fish on the prepared baking tray and bake for 20-25 minutes until golden-brown and completely cooked throughout (turn half way through it).
Sauce: Combine all of the ingredients for the sauce together in a saucepan. Stir over a medium heat for five minutes, then turn the heat to low and simmer until ready to serve.
Use tongs to toss the fish in the firecracker sauce. Great served with Oven Baked sweet potato chips and coleslaw.
Cooks Tip! Chicken can be used in place of fish. Use any leftover fingers in a wholewheat wrap with salad and left over sauce, for a fantastic lunch box fill.
Spray and Cook Olive Oil
The Original Non-Stick Spray
All Gold Light Tomato Sauce
Less Total Sugar
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