Creamy Salmon and Peas on Toast
Creamed salmon and green peas are folded into a smooth, buttery white sauce made with milk and flour, then seasoned with salt and pepper. Spoon the creamy mixture over buttered toast for a quick snack or light dinner with tender salmon, sweet peas, and rich, comforting flavor.
- Prep5 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Salmon and Peas on Toast, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 47
- Heart Health
- 71
- Metabolic
- 24
- Digestive
- 23
- Inflammatory
- 56
- Performance
- 48
- General Wellness
- 1
In a saucepan or skillet, melt butter over medium heat. Whisk in flour, stirring constantly, until a smooth paste forms. Gradually add milk and reserved liquid from peas, stirring constantly, until a smooth, thick gravy forms.
- 2
Flake salmon into a bowl, breaking apart any large pieces. Stir salmon and peas into the sauce carefully with a wooden spoon to avoid mashing the peas. Cook until heated through. Adjust seasoning with salt and pepper.
- 3
Toast bread in a toaster oven or under a broiler. Butter the toast, if desired, and top with salmon mixture.
- 4
Flake salmon into a bowl, breaking up any large pieces.
- 5
Stir the salmon and peas into the sauce gently with a wooden spoon to avoid mashing the peas.
- 6
Cook until heated through, then adjust the seasoning with salt and pepper.
- 7
Toast bread in a toaster oven or on a broiler pan.
- 8
Butter the toast, if desired, and top with the salmon mixture.
- Calories 299.64 kcal Moderate 15%
- Protein 28.01 g Good Source 56%
- Carbohydrate 12.62 g 5%
- Total Fat 14.33 g Moderate 18%
- Saturated Fat 7.06 g High 35%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 81.8 mg High 27%
- Sodium 111.45 mg Low Source 5%
- Dietary Fiber 2.4 g Low Source 9%
- Total Sugars 3.08 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 125.27 mg Low Source 10%
- Iron 2.17 mg Moderate 12%
- Potassium 620.46 mg Moderate 13%
- Vitamin A 59.32 mcg Low Source 7%
- Vitamin C 12.77 mg Moderate 14%
- Vitamin D 0.73 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Creamy Salmon and Peas on Toast is made with 9 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Butter, and Canned Salmon. Each serving provides about 299.64 kcal, and is a good source of protein.
Recipe Questions
- What is Creamy Salmon and Peas on Toast made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Butter, Canned Salmon, Green Peas. The full list of 9 is above.
- How long does it take to make Creamy Salmon and Peas on Toast?
- About 25 mins in total: 5 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 299.64 kcal. The full nutrition breakdown is above.
- Is Creamy Salmon and Peas on Toast easy to make?
- This recipe is rated easy, with 9 ingredients and 8 steps.
- Is Creamy Salmon and Peas on Toast healthy?
- Creamy Salmon and Peas on Toast has an easyChef Pro health score of 51/100. Per serving, it provides 299.64 calories and 28.01 g of protein, or 56% of the Daily Value. Worth noting per serving: saturated fat at 7.06 g (35% of the Daily Value). It contains Fish, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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