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Salmon and Peas Sandwich

Salmon is a healthy food that you should try to eat often. Fish itself is a good way to keep cholesterol down. Peas are a healthy vegetable so why not throw them together? Make yourself a nice salmon and peas sandwich.


  • 2 tablespoons butter or butter substitute
  • 2 tablespoons flour
  • 1 cup milk
  • 1 large can salmon (14 to 15 ounce can)
  • 2 cups peas
  • Salt
  • Pepper


  1. Remove salmon from can, remove all bones and skin, and set aside.
  2. On low heat, melt butter or butter substitute in skillet.
  3. Add flour; using a spoon, stir flour into butter for 3 to 5 minutes to make a roux. (The roux should begin to smell nutty but should not brown significantly.) 
  4. Add milk and stir continuously until mixture is smooth. (Add a little extra milk if the sauce is too thick for your taste.)
  5. Add peas and simmer for 5 minutes, stirring occasionally.
  6. Add salmon and continue to simmer, stirring occasionally, for at least 5 more minutes.
  7. Season with salt and pepper to taste and serve on toast.

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