Hoki in Spicy Yoghurt Sauce

clock 15 minutes + 40 minutes bowl Serves 4


  • 2 tbsp olive oil
  • 2 whole cloves
  • 3 tsp cardamom
  • 1 cinnamon stick or 1 tsp of ground cinnamon
  • 1/2 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 medium onion
  • 2 garlic cloves, crushed
  • 1 tsp ground coriander
  • 1 tsp turmeric
  • 1/2 tsp garam masala
  • green chilli, chopped finely
  • 1 1/2 cups unsweetened yoghurt
  • 4 Hoki fillets (or any white fleshed fish such as Tarakihi or Snapper)
  • Coriander, to garnish
  • Mint leaves, to garnish
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  • Preheat oven to 180°C.

  • In a heavy based pan heat the oil to a medium heat and add the cloves, cardamom, cinnamon, cumin, and mustard seeds. Cook until they start popping.

  • Add the onion and garlic, and cook until browned – around 10 minutes.

  • Add the ground coriander, turmeric, garam masala and green chilli, and fry for 3 - 4 minutes.

  • Reduce the heat and add the yoghurt, stirring until well combined.

  • Remove from the heat.

  • In an ovenproof dish, place the fish fillets and cover with the yoghurt sauce.

  • Bake in the oven for 20 - 25 minutes depending on how thick the fish fillets are. It doesn’t matter if the sauce starts to separate.

  • Garnish with coriander and mint.

  • Serve hot with rice and green vegetables.

  • Tip: This recipe uses a selection of regular ingredients from your kitchen to create a gluten free meal. Yoghurt binds the spices to create a sauce without having to use any gluten-based products.

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