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  • Writer's pictureKaritas Mitrogogos

Healthy Oven Steamed Cod Loins with Potato Kale Salad!

Updated: Mar 29, 2021

As I promised in my blog post . . . Amazing Iceland 2020/1! . . . here are the recipes for the tasty Steamed Cod Loins that I cooked during my quarantine time in Reykjavik . . . that I served with a simple Potato Kale Salad.

Both dishes represent typical simple Icelandic home cooking that is based on top notch fresh local ingredients. This time, the Kale, Salad Greens and Parsley came from one of my best friend's veggie garden . . . making the meal even more special and incredibly healthy too!

Oven Steamed Cod Loin Recipe


2 large Cod loins


Freshly squeezed lemon juice

Extra virgin olive oil

Preparation Method

Heat oven to 200C/180C fan/gas 6.

Place fresh cod loins (or other fish fillets) in a large roasting tin or pyrex. Pour some water and freshly squeezed lemon juice (from one or two lemons) over fish and drizzle a bit of olive oil.

Wrap the roasting tin or pyrex tightly with aluminum foil. Place in oven and steam the fish in the hot oven until firm to the touch and the flesh is opaque. Normally you will need about 15 minutes for thin fillets (like sole) and 20 – 25 minutes for thicker fillets or loins (like cod, salmon or grouper). If you aren’t sure when it’s cooked, check by uncovering the tin or pyrex and pierce the fish with a paring knife. If it flakes easily . . . then it’s ready!

Once cooked, serve the fish loins with the potato kale salad or other side dish of choice with a sauce of your liking.

Yield: 2 main course servings

To give you another idea here is a photo of another superb tasting meal that I enjoyed at a friend’s house in Iceland . . . where the fish was cooked as per above and served with barley, beans and a sauce made with light cream and cream cheese and spiced up with chili peppers! Another truly yummy meal!

Potato Kale Salad Recipe


6 – 8 Small new potatoes, boiled with peel

White Balsamic vinegar

Capers, to taste

1 Avocado

Fresh Lemon juice

Fresh Kale, Salad Greens & Parsley

Olive oil

Coarse Black Pepper, to taste

Boil the potatoes for 15 – 20 minutes or until tender. Drain, peel and place in bowl. While still warm, drizzle with white balsamic vinegar, to taste, and top with a few capers. Toss very gently and set aside.

Slice the avocado. Turn the avocado halves flat side down against your cutting surface. Slice the halves in half again through the peel, so you have four quarters of avocado. Pull the peel gently off of each quarter; if the avocado is ripe the peel will release easily from the slices. Now proceed to thinly slice or if you prefer cut into chunks. While you have the avocado on your cutting board, sprinkle with a dash of fresh lemon juice to avoid discoloring.

Just before serving, place the fresh kale, salad greens and parsley (freshly brought to me from my friend's veggie garden- photo above) that have been washed, dried and teared into bite size pieces onto a serving tray. The kale will give your salad a crunchy bite so don’t overdo it with this ingredient unless you soften it ahead of time . . . which, in this case, I don’t recommend!

Last but not least, top the salad with the potatoes and avocado slices and drizzle with extra virgin olive oil, to taste. Season with pepper and if you must a bit of salt . . . but be careful as you already have the capers in the salad that are really salty!

Yield: 2 Servings . . . with the oven steamed cod loins!

©KaritasM – September 2020

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