Creamed Salmon and Peas

Creamed Salmon and Peas is the ultimate comfort food, combining tender, flaked salmon with sweet, vibrant peas in a luscious homemade cream sauce. This one-skillet dish starts with perfectly seared salmon, paired with a fragrant base of sautéed onion and garlic, and enriched with a buttery roux blended with milk and broth for a velvety texture. Each bite is packed with flavor, balanced by the freshness of optional parsley and the gentle sweetness of peas. Ready in just 40 minutes, this versatile recipe serves beautifully over rice, pasta, or even toasted bread. Perfect for a cozy weeknight dinner, it’s a satisfying, protein-packed meal the whole family will love.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 grams salmon fillet, skinless
• 3 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 2 cups milk
• 0.5 cup chicken or vegetable broth
• 1 cup frozen peas
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional)

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the finely chopped onion and cook for 2-3 minutes until softened. Stir in the minced garlic and cook for an additional 30 seconds.

Step 3

Season the salmon fillets with a pinch of salt and pepper. Add them to the skillet and cook for 3-4 minutes per side until just cooked through. Remove the salmon from the skillet and set aside.

Step 4

In the same skillet, melt the butter over medium heat. Once melted, whisk in the flour to form a roux. Cook the roux for about 1-2 minutes until it is golden and bubbly.

Step 5

Gradually whisk in the milk, a little at a time, ensuring no lumps form. Then, whisk in the chicken or vegetable broth.

Step 6

Bring the mixture to a gentle simmer, stirring constantly, until it thickens into a creamy sauce. This should take about 5-7 minutes.

Step 7

Add the frozen peas to the sauce and cook for 2-3 minutes until tender.

Step 8

Flake the cooked salmon into bite-sized pieces and gently stir them into the sauce. Taste and adjust seasoning with salt and pepper as needed.

Step 9

Let the mixture heat through for 2 minutes. Sprinkle with freshly chopped parsley if desired.

Step 10

Serve hot over rice, pasta, or on slices of toasted bread for a comforting meal.

Nutrition Facts

Serving size	(1329.1g)

Amount per serving	% Daily Value*
Calories	1671.3

Total Fat 92.8g	0%
Saturated Fat 37.5g	0%
Polyunsaturated Fat 1.7g
Cholesterol 381.1mg	0%
Sodium 2042.7mg	0%
Total Carbohydrate 73.5g	0%
Dietary Fiber 10.3g	0%
Total Sugars 36.3g
Protein 130.9g	0%

Vitamin D 1695.2IU	0%
Calcium 752.6mg	0%
Iron 6.5mg	0%
Potassium 3389.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.5%

Protein: 31.7%

Carbs: 17.8%