Ingredients (4 Servings)

  • 4 cod fillets (400 g)
  • a little salt
  • 1 red pepper (150 g)
  • 1 courgette (150 g)
  • 1 cm grated ginger
  • 1 pinch of grated orange zest
  • 1 pinch garam masala
  • (Indian seasoning mix; alternative: curry)
  • a little oil for brushing

for the Herb dip:

  • ½ cup sour cream (118.3 g) ( 30 % fat)
  • 125 g curd (30 % fat)
  • 75 ml cream (30 % fat)
  • 2 tbsp. mixed herbs (finely chopped)
  • 1 clove of garlic (finely chopped)
  • a little salt
  • 1 knife tip of tomato or paprika paste

Nutritional values (per serving)

Calories262 kcal
Fat16 g
Sodium209.0 mg
Carbohydrates6 g
Protein22 g
Phosphorus313 mg
Potassium590 mg
Liquid198 ml


Wash the cod fillets, leave to drip dry and lightly salt. Wash and clean pepper and courgettes. Cut the pepper into cubes and the courgettes into slices. Mix the vegetables with the seasoning. Brush four squares of tinfoil with oil and divide the vegetables onto the foil. Lay the fish fillets onto the vegetables and close the parcels. Place on the grill and cook for approx. 20 minutes.

The herb dip:
Place the sour cream, curd and cream into a bowl and mix until smooth. Add the chopped herbs and garlic into the curd mixture. Season with a little salt and tomato or paprika paste.