It isn't pretty, but it's safe to eat.
If You See White Stuff on Your Salmon, This Is What It Means
Updated on Mar. 19, 2024
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.”
If you’re not a fan of leaving the skin on the fish, learn how to remove the skin from salmon.
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!
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
These roasted red potatoes yield super crispy skins and creamy insides, making them one of our favorite side dishes. To achieve maximum crispiness, make sure to flatten the potatoes and drizzle them with plenty of oil before you bake them.
Seasoned Green BeansThese green beans are a simple side dish with a lot of flavor. —Katherine Firth, Oro Ballay, Arizona
These flavorful green beans are proof that you don't need a lot of ingredients—or time—to turn out an impressive side dish. Coating steamed green beans with butter and seasoning that you already have in your pantry results in something pretty spectacular.
Lemon Risotto with BroccoliThis dish is a creamy and rich party-special alternative to potatoes. —Judy Grebetz, Racine, Wisconsin
Serving salmon with risotto recipes instead of your standard rice may take a good deal more effort, but the payoff is worth it. This lemony, creamy risotto is filled with broccoli—so you're basically getting two sides in one. We recommend serving this as a special occasion side dish.
Garlic Mashed Red PotatoesThese creamy garlic mashed potatoes are so good, you can serve them plain—no butter or gravy is needed. This is the only way I make my mashed potatoes. —Valerie Mitchell, Olathe, Kansas
Don't peel off those delicious skins before making these creamy garlic mashed potatoes! The skins add so much wonderful texture and color, not to mention essential nutrients. We use fat-free milk in this recipe, but feel free to up the decadence by using full-fat milk or half-and-half. You can also experiment with the flavor profile by using olive oil instead of butter.
Brussels Sprouts with BaconThere are lots of ways to personalize this roasted Brussels sprouts with bacon recipe to your own tastes, but it all starts with perfectly roasted sprouts. Oven temps vary, so keep an eye on them to make sure they get crisp but don’t burn. —Karen Keefe, Phoenix, Arizona
Out of the many ways to cook Brussels sprouts, this might be one of our favorites. If you don't have balsamic glaze on hand, you can make your own by simmering balsamic vinegar over medium heat with a bit of sugar until it thickens into a glaze.
Flavorful Green RiceGreen onions and fresh parsley give this rice its name, but the appealing flavor is what makes it memorable. —Karin Bailey, Golden, Colorado
This pretty herb-packed rice goes wonderfully with citrusy salmon, and you can customize the herbs to your liking. Remember that the secret to fluffy rice is this: Don't stir it as it simmers, as tempting as it is. Follow the recipe exactly as written.
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
Fluffy couscous is one of our all-time favorite sides for any type of salmon, and this broccoli-packed dish makes it easy to get in a serving of veggies at the same time. You could easily serve the leftovers cold the next day as a couscous salad; mix in some flaked leftover salmon (or canned) and you have yourself a well-rounded lunch.
Roasted Asparagus and TomatoesThis dish is especially wonderful when locally grown asparagus is in season. It's so easy for celebrations because you can serve it hot or cold. —Jannine Fisk, Malden, Massachusetts
Elegant, simple and delicious, this asparagus dish is one of our favorite go-to sides. The pine nuts, garlic and lemon give it a Mediterranean twist. If you don't have asparagus on hand, you could use green beans; slivered almonds can work in place of the pine nuts.
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
This super simple side is one of those recipes with frozen peas that you can always rely on. Crisp peas get the upgrade they deserve with fresh herbs and butter, making it just elegant enough to serve with salmon en papillote.
Garlic-Roasted Brussels Sprouts with Mustard SauceDon’t be afraid to bring out the roasted Brussels sprouts. Mellowed with mustard sauce, they may just delight even the most skeptical folks. —Becky Walch, Orland, California
You'll want to make extra mustard sauce to drizzle over your salmon. Roasting the Brussels sprouts at a high temperature caramelizes them slightly and can convert even the bigger Brussels sprouts hater.
Sauteed ZucchiniI plant many vegetables to use in cooking. Zucchini is among our favorites and usually grows in abundance. This zucchini stir-fry is always a hit at our house. —Deborah Elliot, Ridge Spring, South Carolina
Sauteed zucchini is a near-perfect side dish. It is light and fresh-tasting, goes with almost anything and, best of all, comes together in just minutes.
Honey-Glazed CarrotsMy mother used sugar in this recipe, but a local man who keeps bees on our farm shares honey with us, so I use that instead to make honey-glazed carrots. —Julie Anglen, Riverton, Wyoming
We love time-saving microwave tricks, so use this side dish when you're in a hurry. Sweet, crisp-tender baby carrots do most of their cooking in the microwave and then finish in a buttery skillet.
Sauteed Green BeansThese sauteed green beans with garlic and a variety of herbs and spices come together in no time at all for a well-seasoned side dish you'll make on repeat. —Heidi Wilcox, Lapeer, Michigan
Sauteing green beans in butter rather than steaming makes them so much richer. While we love frozen green bean recipes, we recommend letting fresh green beans be the star of the show here.
Roasted Honey Sweet PotatoesCinnamon and honey bring out the natural earthy sweetness of sweet potatoes in this simple, elegant side dish. —Laura Mifsud, Northville, Michigan
These roasted sweet potatoes are healthy and absolutely delicious. What's more, you already have all the needed seasonings in your pantry: salt, pepper, cinnamon and honey. Many of our readers like to use half honey, half maple syrup to add a caramelly flavor. Be sure to stock up on the best honey so the sweetness shines through.
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
When you're tired of rice as a side dish, try making this barley risotto. It acts as a wonderfully creamy base for salmon. Feel free to make it seasonal and add peas in the springtime or root vegetables in the winter. Just make sure to use freshly grated Parmesan instead of pre-shredded for the best texture.
Roasted Carrots and OnionsMy seven children and 15 grandchildren really look forward to these oven-roasted carrots. As a cook at our local school, I serve two generations of my family, plus relatives and friends from all over our area. —Marlene Schott, Devine, Texas
These gorgeous oven-roasted carrots are caramelized perfection. To balance the sweetness of the carrots with a bit of heat, add 1/2 teaspoon chili powder and a dash of cayenne pepper.
Air-Fryer Sweet Potato FriesI can never get enough of these air-fryer sweet potato fries! Even though my grocery store sells them in the frozen foods section, I still love to pull sweet potatoes out of my garden and slice them up fresh! —Amber Massey, Argyle, Texas
Crispy sweet potato fries are one of our favorite air-fryer side dishes, and it's all because of the seasoning. If you don't have sweet potatoes on hand, you can easily use frozen—just add an extra five minutes of cook time.
Buttery-Onion Corn on the CobMy mother has been making this recipe for years. Every time I make it for company they rave and can't believe how easy it is! —Lisa Denson, Decatur, Alabama
Just when we think we've discovered every genius use for onion soup mix, we find another one. This buttery corn on the cob becomes irresistible after roasting at a high heat in the oven.
Radish Cucumber SaladI put this cucumber radish salad together with vegetables I had left in my garden. My family liked it so much, I started taking it to community suppers and was often asked for the recipe. It's a refreshing accompaniment for any entree. —Mildred Sherrer, Fort Worth, Texas
This crunchy, satisfying summer salad goes wonderfully with grilled salmon and just about any other protein. If you're radish-averse, here's a tip: The thinner you slice the radishes, the more you'll be able to offset some of their bitterness. You can also salt and drain your cut radishes before mixing them into the salad.
Grilled Potato and Corn SaladCorn salad and potato salad are two summer classics. I smashed them together for a crowd-pleasing side that we love with burgers. Locally sourced ingredients from the farmers market make it extra special. —Donna Gribbins, Shelbyville, Kentucky
We love to eat grilled salads in the summer, and this take on a classic potato salad will become a staple among all your cookout recipes. Packed with salty Cotija cheese, smoky grilled poblanos, lime and cilantro, you're going to want to make this while you grill salmon or make salmon patties for burgers.
Cucumber Salad with Miracle WhipCucumbers are my very favorite garden vegetable, so I use this recipe often. I got it from a friend years ago. I've heard this refreshing dish keeps very well in the refrigerator, but it goes so fast around our house, I've never found out for myself. —Karen Ann Bland, Gove, Kansas
Don't knock Miracle Whip until you've tried it in this salad—it makes the perfect tangy, creamy dressing for chopped cucumbers. This recipe uses dill weed and green onion, but don't be afraid to get creative with your seasoning and herb choices.
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
Cooking quinoa in a mix of water and tomato juice takes blandness out of the grain. If you can't get your hands on dried currants, dried cranberries and raisins work just as well, and sunflower seeds can be swapped in for the pine nuts. This dish will turn everyone in your family into a kale lover.
Sides for Salmon FAQ
What is a good side dish for salmon?
Salmon's mild flavor pairs well with the buttery crunch of asparagus and lightly seasoned rice, so these three components make up the quintessential salmon dinner. That said, you can serve salmon with any vegetable and grain side dishes.
When you're deciding on various sides to serve with salmon, keep the fish's fatty character and mild flavor in mind. You don't want to overpower it, so serve the fish with lightly seasoned grains, buttered or oiled pasta, and crunchy greens. Intensely spiced vegetables or super-cheesy pasta dishes will overwhelm the tender salmon.
What easy salmon side dishes enhance the flavor of salmon?
Lemon and other citrus flavors pair beautifully with salmon due to their light and refreshing profiles. Because of this, many citrusy sides (think of lime-drizzled rice and lemony risotto) pair well with the fish. Strongly flavored side dishes pair well with salmon seasoned with bold glazes, smoky marinades or dry rubs. To balance and enhance a honey balsamic salmon, for example, plate it with honey-roasted sweet potatoes or maple-glazed Brussels sprouts.
How do you pair vegetables with salmon?
The easiest way to pair vegetables with salmon is to make a sheet-pan dinner, like sheet-pan soy-ginger salmon with veggies or salmon with green beans. If you want to cook the veggies separately, think about pairing crispy vegetables with salmon because they contrast with salmon's tender texture. Crispy potatoes, crisp cucumbers, crunchy radishes or spring asparagus are fantastic options.
