Creamed Tuna and Peas
Comfort food at its finest, this Creamed Tuna and Peas recipe is a quick, budget-friendly dish that’s perfect for busy weeknights. Featuring a velvety homemade white sauce made from butter, flour, and milk, this satisfying dish is loaded with savory canned tuna and sweet bursts of tender peas. A hint of optional garlic and onion powder adds an extra layer of flavor, making each bite irresistibly creamy and delicious. Ready in just 20 minutes, it’s a versatile meal that can be served over buttery toast, fluffy rice, or al dente pasta for a nostalgic yet wholesome dinner. Perfect for cozy nights or a taste of vintage-inspired simplicity, this dish is sure to become a staple in your recipe rotation.
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Recipe Information
Ingredients
- 4 tablespoons butter
- 4 tablespoons all-purpose flour
- 2 cups milk
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 10 ounces canned tuna
- 1 cup frozen peas
- 0.25 teaspoons garlic powder (optional)
- 0.25 teaspoons onion powder (optional)
- 4 slices toast (or cooked pasta/rice)
Instructions
In a medium saucepan, melt the butter over medium heat until fully melted and bubbly.
Add the flour and whisk constantly for 1-2 minutes to create a roux. The mixture should be smooth and slightly golden but not browned.
Slowly pour in the milk, about 1/4 cup at a time, while whisking continuously to prevent lumps. Continue until all the milk is incorporated.
Bring the mixture to a simmer while whisking frequently. Cook for 2-3 minutes until the sauce thickens to a creamy consistency.
Stir in the salt, black pepper, garlic powder, and onion powder, if using, to season the sauce.
Add the canned tuna (drained) and frozen peas to the sauce. Stir gently to combine, breaking the tuna into smaller chunks if necessary.
Simmer the mixture for another 3-4 minutes, or until the peas are heated through and everything is evenly combined.
Taste and adjust seasonings, if needed.
Serve the creamed tuna and peas hot over toast, cooked pasta, or rice. Garnish with additional black pepper or fresh herbs, if desired.
Nutrition Facts
Calories |
399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 10.1 g | 51% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 735 mg | 32% | |
| Total Carbohydrate | 32.9 g | 12% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 10.1 g | ||
| Protein | 28.4 g | 57% | |
| Vitamin D | 4.9 mcg | 25% | |
| Calcium | 202 mg | 16% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 483 mg | 10% | |
*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.
