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.”
How to Make White Stuff-Free Salmon
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.
Don’t forget to whip up one of these side dishes to go with your salmon!
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Slow-Cooker Spinach & Rice
I 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 with salmon to make it a meal. —Erica Polly, Sun Prairie, Wisconsin
Rosemary Roasted Potatoes and Asparagus
Showcase 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 dish. —Trisha Kruse, Eagle, Idaho
White Beans and Spinach
This 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 Vegetables
This filling rice dish, full of big chunks of butternut squash and sweet potatoes, is a standout combination of sweet and savory flavors perfect for pairing with salmon. —Taste of Home Test Kitchen
Roasted Asparagus With Thyme
This 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 Carrots
The 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 with simple pan-seared salmon. —Sandra Corey, Caldwell, Idaho
Grilled Peach, Rice & Arugula Salad
This 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 Quinoa
If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
Fruit & Spinach Salad
The combination of sweet fruit and salty feta cheese makes this salad a winner. —Virginia Dack, Asheville, North Carolina
Kale Quinoa Salad
Here'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
Lemon Roasted Red Potatoes
I like trying out new recipes on my boyfriend, and he's always willing to taste-test. The lemon juice and thyme give these golden potatoes fabulous flavor.—Sally Sue Campbell, Greenville, Tennessee
Brussels Sprouts with Garlic
These 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
Vegetable Barley Bake
Forget 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 Beans
Mom 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 dish. —Willa Govoro, St. Clair, Missouri
Spinach Blueberry Salad
Blueberries 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 Carrots
For a zippy side dish, try this recipe. These brown sugar-glazed carrots come together in no time at all. —Anita Foster, Fairmount, Georgia
Zucchini in Dill Cream Sauce
My 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
Zesty Garlic Broccoli
I've been a vegetarian for over 20 years and often experiment with flavors compatible to the many vegetables I prepare. My nephew, who lived with me for a year while going to graduate school, thought this was one of my best creations. —Louiza Kemyan, Palm Springs, California
Savory String Beans
I 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 Pilaf
Hearty, 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 Cauliflower
Roasting the cauliflower really brings out its flavor in this side dish. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
Light Strawberry-Spinach Salad
This strawberry-spinach salad makes a wonderful light summer meal. 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 Risotto
Low 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
Rosemary Potatoes with Caramelized Onions
Roasted potatoes are amazing. Add some rosemary and caramelized onions and they are over-the-top delicious! —Mary Jones, Athens, Ohio
Oven-Baked Asparagus
I 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 Carrots
Here'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 Bake
When 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
Baked Vidalia Onions
Vidalia onion recipes are some of my favorites to whip up. Served alongside any of a variety of fish and meats, these tender onions are a nice change of pace. Folks find it a fun and flavorful side dish. —Norma Durham, Rogersville, Tennessee
Nectarine Arugula Salad
Here'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 Broccoli
I 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 Beans
A 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
Bulgur Greek Salad
“I’ve tried to start eating healthier, and this recipe is wonderful, versatile and the ingredients are easy to find... and to have on hand at all times.” Jennifer Andrzjewski — Grizzly Flats, California
Zesty Sugar Snap Peas
Lemon pepper and garlic make these crisp-tender sugar snap peas flavorful and a nice accompaniment to a variety of entrees. You'll come to rely on this six-ingredient recipe. —Taste of Home Test Kitchen
Oven Parmesan Chips
My 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 Walnuts
I 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 Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Grilled Peppers and Zucchini
This 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 Almonds
Thyme 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 Asparagus
Nothing 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 Salad
With 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 Medley
We 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 Spinach
Parmesan cheese and garlic liven up this spinach dish, which goes well with met entrees and main-dish casseroles. Sometimes, I use broccoli as a spinach substitute. It's equally delicious.
Crispy Smashed Herbed Potatoes
Golden brown and buttery, these spuds 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
Roasted Carrots with Cilantro-Walnut Pesto
Lightly baked and lightly flavored, this carrot dish uses cilantro, walnuts, olive oil, garlic, parsley, Parmesan cheese and basil. —Aysha Schurman, Ammon, Idaho
Rice Pilaf with Apples & Raisins
I love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi
Dill & Chive Peas
Growing 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
Oven-Roasted Asparagus
Asparagus 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 Squash
The first time I grew a garden, I harvested summer squash and cooked it with garlic and herbs. Using pattypan squash is a creative twist. —Kaycee Mason, Siloam Springs, Arkansas
Roasted Balsamic Red Potatoes
When 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 turned out great! —Lisa M. Varner, El Paso, TX
Pomegranate-Hazelnut Roasted Brussels Sprouts
I converted many people to Brussels sprouts with this recipe, and it has since become my most requested dish. The richness of the hazelnuts and the sweetness of pomegranate and orange elevate the sprouts to a new level. —Melanie Stevenson, Reading, PennsylvaniaThe post If You See White Stuff on Your Salmon, This Is What It Means appeared first on Taste of Home.
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