If you’re looking for a healthy weeknight dinner, there’s nothing quicker than an easy salmon recipe. There are tons of benefits to eating more seafood, and with a lemon-butter sauce, it looks good and tastes delicious!
But when I pulled my latest salmon dinner out of the oven, it looked less flaky and more white and globby. If you’ve ever baked or roasted a salmon filet, you’ll know what I’m talking about. Which got me wondering—what exactly is that white stuff on salmon?
The White Stuff on Salmon is Perfectly Normal
To get an expert opinion, I spoke to our Executive Culinary Director Sarah Farmer, who explained that it’s a harmless protein called albumin. According to her, “It’s nothing to be scared of and it’s totally safe to eat, but I think we would all admit – it’s nasty.”
When salmon is raw, you can’t see the albumin inside—but as the fish cooks, it thickens and forms the gooey white stuff you see on salmon skin. When asked if there was any benefit to it, she explained that it’s made up of protein, but then again, so is the salmon. Her final word on it? “I’m going to opt for the fish and I’ll flake off the albumin, even though it could be a protein-booster, I suppose.”
Whether you’re cooking up a quick dinner for yourself or presenting it to other people, you always want your food to look inviting and appetizing. When it comes to salmon, stick to two rules to get your perfectly flaky, albumin-free crust: don’t cook salmon too quickly, and don’t overcook it—the flesh should separate easily into layers with gentle pressure from a fork. Brining salmon is one method of possibly reducing the albumin, as the salt breaks down the muscle fibers of the fish and keeps them from squeezing out the protein. If you have the time, you can try it–but since most of us don’t, it’s enough to keep these rules in mind.
Sarah’s preferred way of cooking salmon is oven-roasting it, keeping it low and slow. She starts with room-temperature fish, placing it skin side down to protect from direct heat, and she advises keeping an eye on the temperature of the fish. For tender, succulent salmon, cook to a medium doneness of 125°F. Pan-searing also works, but make sure to start skin side down before flipping to add some brownness if needed. Of course, you should always have a meat thermometer around to check the temperature, and a fork or tongs to check the tenderness of the fish.
Taste of HomeRed Roasted Potatoes
Fragrant rosemary—either fresh or dried—gives these roasted red potatoes a distinctive and subtle taste. This dish is simple to prepare yet elegant in color and flavor. It's one of my favorite sides for salmon. —Margie Wampler, Butler, Pennsylvania
Go to Recipe
Slow-Cooker Spinach & RiceI started making this in the slow cooker to save oven space during the holidays. It's so convenient, I no longer reserve it for special occasions! Serve it as a side for salmon to make a full meal. —Erica Polly, Sun Prairie, Wisconsin
Balsamic Purple PotatoesI volunteered at a local organic farm in exchange for fresh produce, and I was given purple potatoes. I wanted to cook something new and use herbs from our garden. Coming from the Midwest, adding vinegar to potato recipes has always been a hit, especially with fries! —Kristin Schultz, Manor, Texas
Pea Risotto with LemonIf you're looking for something to serve with salmon, your search is over! Lemon adds a refreshing taste to this lovely pea risotto dish that's perfect for spring. —Sue Dannahower, Fort Pierce, Florida
Rosemary Roasted Potatoes and AsparagusShowcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add minced garlic and you get a gorgeous, flavorful side for salmon. —Trisha Kruse, Eagle, Idaho
White Beans and SpinachThis skillet side is a variation of a recipe I received from my Italian mother. I've prepared spinach this way for years—because my children eat it happily! —Lucia Johnson, Massena, New York
Brown Rice and VegetablesThis filling rice dish, full of big chunks of butternut squash and sweet potatoes, is a standout combination of sweet and savory flavors perfect as a side for salmon. —Taste of Home Test Kitchen
Roasted Asparagus With ThymeThis is good-for-you spring-time side dish is so easy to prepare, yet the simply seasoned spears look appealing enough to serve guests or take to carry-in dinner.
-Sharon Leno
Keansburg, New Jersey
Herb-Buttered Baby CarrotsThe herb butter can be used for everything from vegetables to roast chicken, turkey, game hens—let your imagination be your guide. We love it on baby carrots served as a side for salmon. —Sandra Corey, Caldwell, Idaho
Grilled Peach, Rice & Arugula SaladThis hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. —Lauren Wyler, Dripping Springs, Texas
Confetti QuinoaIf you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken or as a side for salmon. —Kim Ciepluch, Kenosha, Wisconsin
Tuscan-Style Roasted AsparagusThis is especially wonderful when locally grown asparagus is in season, and it's so easy for celebrations because you can serve it hot or cold. This is how to bake asparagus. —Jannine Fisk, Malden, Massachusetts
Flavorful Green RiceNow this is what to serve with salmon! Green onions and parsley give this rice its name, but the appealing flavor is what makes it memorable. —Karin Bailey, Golden, Colorado
Kale Quinoa SaladHere's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Zucchini PastaThe taste of this rich and creamy pasta with zucchini will have people convinced it's not low-fat, but it is! Garlicky and fresh-flavored, this will be a hit. It's one of the best sides for salmon. —Maria Regakis, Saugus, Massachusetts
Brussels Sprouts with GarlicThese Brussels sprouts are special enough for company—I like to serve them for Thanksgiving dinner. If you can't find fresh sprouts, try using the frozen one. —Myra Innes, Auburn, Kansas
Roasted Greek Potatoes with Feta CheeseLemony Greek potatoes are a traditional side for salmon, grilled chicken or steak. When they come out of the oven, we top with feta for a little melty goodness. —Arge Salvatori, Little Ferry, New Jersey
Wilted Curly EndiveThis warm curly endive salad is a deliciously different way to serve lettuce. Unlike other wilted versions, this one is not sweet. Vinegar and bacon give it old-fashioned savory goodness. —Chere Bell, Colorado Springs, Colorado
Vegetable Barley BakeForget the potatoes and rice, and consider this change-of-pace dinner accompaniment. Wholesome barley makes for a heart-smart dish that complements just about any main course and other sides, too. —Shirley Doyle, Mount Prospect, Illinois
Old-Fashioned Green BeansMom would prepare homegrown green beans using this recipe and, boy, did they ever taste good! The bacon provides rich flavor and the brown sugar a touch of sweetness. This is one irresistible side for salmon. —Willa Govoro, St. Clair, Missouri
Spinach Blueberry SaladBlueberries are a fun surprise in this salad. I received the recipe from a co-worker's wife, and it's become one of my favorites. —Heidi Gilleland, Lees Summit, Missouri
Glazed Baby CarrotsFor a zippy side for salmon, try this recipe. These brown sugar-glazed carrots come together in no time at all. —Anita Foster, Fairmount, Georgia
Zucchini in Dill Cream SauceMy husband and I were dairy farmers until we retired, so I always use fresh, real dairy products in my recipes. This creamy sauce combines all our favorite foods! —Josephine Vanden Heuvel, Hart, Michigan
Savory String BeansI love making this dish when I can pick the beans right out of the garden and put them into the pot. The fresh taste is unbeatable. I've also made it with beans purchased at the store. Either way, you'll find this recipe a winner. There's no need for any extra seasonings at the table. —Ina Reed, Kingman, Arizona
Vegetable and Barley PilafHearty, colorful, easy and fast were the reviews we gave this good-for-you dish. Barley has a healthy amount of soluble fiber, which aids digestion. And it can help to lower cholesterol too! You can easily substitute other fresh veggies you have on hand. —Jesse Klausmeier, Burbank, California
Roasted Rosemary CauliflowerRoasting the cauliflower really brings out its flavor in this side for salmon. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
Light Strawberry-Spinach SaladThis strawberry-spinach salad makes a wonderful light summer meal or side for salmon or chicken. All of the flavors and colors complement one another very nicely. Farmers here in Washington grow a lot of strawberries, and they're the sweetest ones I've ever tasted. I'm always looking for new and different ways to use them. —Perlene Hoekema, Lynden, Washington
Barley RisottoLow in fat, but high in fiber, this delicious barley risotto puts a twist on the typical dish. With its nutty undertones, barley provides the perfect backdrop for lemon and parsley. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Sauteed ZucchiniI've found that this flavorful sauteed zucchini complements almost any main course, from chicken to fish. If you like, use half yellow summer squash for a colorful variation on classic zucchini recipes. —Teresa Kraus, Cortez, Colorado
Rosemary Potatoes with Caramelized OnionsRoasted potatoes are amazing. Add some rosemary and caramelized onions and they are over-the-top delicious! —Mary Jones, Athens, Ohio
Oven-Baked AsparagusI like to use recipes that call for fresh produce I've grown in my garden. Here's a simple way to make baked asparagus to bring out the flavor while maintaining that bright green color. —Robert Foust, Indianapolis, Indiana
Sweet CarrotsHere's a flavorful way to dress up carrots without a lot of fuss. Simply steam the good-for-you veggies, then season with butter, brown sugar, vinegar and a sprinkling of chives. The carrots are not only colorful, but they're tasty, too. —Taste of Home Test Kitchen
Nutty Barley BakeWhen I started bringing this distinctive dish to holiday dinners, a lot of people had never seen barley in anything but soup. They have since dubbed me "the barley lady", and now I wouldn't dare bring anything this dish. Even if I double the recipe, I come home with an empty pan.
-Renate Crump, Los Angeles, California
Pressure-Cooker Green BeansFree up room on your stovetop when you're cooking for company and make these easy pressure-cooked green beans. Mix and match with your favorite herbs and spices. It really does only take 1 minute to get crisp-tender green beans. The recipe easily cuts in half to serve four on weeknights. —Peggy Woodward, Shullsburg, Wisconsin
Baked Vidalia OnionsVidalia onion recipes are some of my favorites to whip up. Served as a side for salmon, these tender onions are a nice change of pace. Folks find it a fun and flavorful dish. —Norma Durham, Rogersville, Tennessee
Nectarine Arugula SaladHere's a summer salad that brightens any supper. The homemade dressing with a hint of berries is perfect with arugula, nectarines and blue cheese. —Christine Laba, Arlington, Virginia
Lemon Couscous with BroccoliI combined two recipes to create this side with broccoli and pasta. The splash of lemon adds nice flavor. Instead of toasted almonds, you could also sprinkle servings with grated Parmesan cheese. —Beth Dauenhauer, Pueblo, Colorado
Pepper Parmesan BeansA colorful mixture of peppers and green beans gets an Italian treatment with basil and Parmesan cheese in this delightful vegetable dish. The garlic adds a savory zip. —Marian Platt, Sequim, Washington
Zesty Sugar Snap PeasLemon pepper and garlic make these crisp-tender sugar snap peas flavorful and a nice side for salmon. You'll come to rely on this six-ingredient recipe. —Taste of Home Test Kitchen
Oven Parmesan ChipsMy husband and I avoid fried foods, but potatoes are part of our menu almost every day. These delectable sliced potatoes get nice and crispy and give our meals a likable lift. —Mary Lou Kelly, Scottdale, Pennsylvania
Spinach Salad with Raspberries & Candied WalnutsI created a bright spinach salad with raspberries for a big family dinner. Even those who don't normally like spinach change their minds after the first bite. —Robert Aucelluzzo, Simi Valley, California
Mediterranean Bulgur BowlYou can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Grilled Peppers and ZucchiniThis versatile side dish is so simple and quick that I had to share it. Grilling the colorful veggies in a foil packet means one less dish to wash, but I sometimes stir-friy the mixture on the stovetop. —Karen Anderson, Fair Oaks, California
Thyme Green Beans with AlmondsThyme is a lovely addition to this classic vegetable side dish. The recipe is a snap to make for family, yet special enough to serve guests. —Kenna Baber, Rochester, Minnesota
Parmesan AsparagusNothing could be more simple than this side dish. Since it has just four ingredients, I assemble it in no time, then pop it into the oven for about 15 minutes. It turns out perfect every time. —Mary Ann Marino, West Pittsburgh, Pennsylvania
Brussels Sprouts & Quinoa SaladWith Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California
Pea Pod Carrot MedleyWe grow pea pods, and I wanted to use them in something other than stir-fries. This fit the bill! I've carried it to church potlucks and received compliments on its pretty orange glaze and fresh taste. —Josie Smith, Winamac, Indiana
Herbed Baked SpinachParmesan cheese and garlic liven up this spinach dish, which is a good side for salmon and casseroles. Sometimes, I use broccoli as a spinach substitute. It's equally delicious.
Creamed PeasI can still taste these wonderful creamed peas in Mama's delicious white sauce. Our food was pretty plain during the week, so I thought this white sauce made the peas "extra fancy" and fitting for a Sunday meal.
Crispy Smashed PotatoesGolden brown and buttery, these crispy smashed potatoes live up to their tantalizing name. A sprinkle of fresh herbs when they’re hot out of the oven maximizes the flavor…and the pretty. —Althea Dye, Howard, Ohio
Rice Pilaf with Apples & RaisinsI love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi
Dill & Chive PeasGrowing my own vegetables and herbs helps keep things fresh in the kitchen, but frozen peas make this side is a breeze to prepare. —Tanna Richard, Cedar Rapids, Iowa
Brussels Sprouts GratinThis side for salmon will likely become your family’s favorite way to enjoy Brussels sprouts. It’s creamy, savory and delicious. —Kevin Lieberman, Oklahoma City, Oklahoma
Oven-Roasted AsparagusAsparagus never tasted so good! Simply seasoned with butter and green onions, they taste fresh and keep their bright green color, too. They're so good, you might want to make extra. This is how to cook asparagus in the oven. —Jody Fisher, Stewartstown, Pennsylvania
Garlic-Herb Pattypan SquashThe first time I grew a garden, I harvested summer squash and cooked it with garlic and herbs. When choosing what to serve with salmon, pattypan squash is a creative twist. —Kaycee Mason, Siloam Springs, Arkansas
Roasted Balsamic Red PotatoesWhen I found a potato recipe that called for vinegar, I was intrigued. But without all the ingredients on hand, I had to improvise and gave it a whirl using Italian seasoning and balsamic vinegar. It was fantastic! —Lisa M. Varner, El Paso, TX
Amrita is an Assistant Digital Editor at Taste of Home. As a writer and amateur photographer, she often ends up applying these skills to her one great love: food. She can usually be found researching global cuisines, at the farmers market, doing yoga, or looking up new places to travel to.
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