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Meals from Mel! Pan Seared Salmon + Everything Bagel Sweet Potatoes

December 6th, 2019 | no comments

 

This week’s Meals from Mel includes three of my favorite recipes: Pan Seared Salmon, Everything Bagel Sweet Potato Rounds, and Salted Buckeye Balls!

 

Don’t like salmon? You MUST try it seared…you may change that lovely mind of yours. It’s super easy to prepare, taking only 10 minutes to cook! 

 

The sweet potatoes are sprinkled with “everything bagel” seasoning, which gives them a savory flavor (reminiscent of a toasted “everything” bagel) along with a hint of sweet. 

 

Finally, the no-bake buckeye balls are an upgrade from your traditional recipe, which uses shortening, powdered sugar, and cheap peanut butter “spread” (ahem… Jif). They are plenty sweet and filled with better-for-you ingredients!

What are you waiting for? Dig in!

 

This week’s Meals from Mel:

  1. Main: Pan Seared Salmon 
    JUMP TO RECIPE
  2. Side: Everything Bagel Sweet Potato Rounds
    JUMP TO RECIPE
  3. Sweet: Salted Buckeye Balls
    JUMP TO RECIPE
Print Recipe
Pan Seared Salmon
Seared salmon creates a crispy bottom layer, sort of like a cross between a potato chip, bacon, and crispy fried chicken. Yeah...it's that good! And the best part: the skin is loaded with omega-3 fatty acids, which are good for brain and heart health.
Prep Time 5 minutes
Cook Time 8 minutes
Servings
6-ounce servings
Ingredients
  • 1 tbsp. avocado oil
  • 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
  • 1 tbsp. Kerrygold butter, melted
  • 1 tsp. dried minced garlic
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 2 tsp. sesame seeds
  • sea salt and fresh ground pepper to taste
Prep Time 5 minutes
Cook Time 8 minutes
Servings
6-ounce servings
Ingredients
  • 1 tbsp. avocado oil
  • 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
  • 1 tbsp. Kerrygold butter, melted
  • 1 tsp. dried minced garlic
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 2 tsp. sesame seeds
  • sea salt and fresh ground pepper to taste
Instructions
  1. Pat both sides of salmon with paper towel and set aside. Add avocado oil to a large skillet and preheat for 2-3 minutes on medium heat. Combine garlic through sea salt and pepper in a small bowl then transfer to a plate.
  2. Brush both sides of salmon with melted butter and press each side into the spice mix.
  3. Raise the heat to medium-high and cook skin side up for 3-4 minutes. Carefully flip over and cook for an additional 4 minutes. See RECIPE NOTE below for information on how to tell if your salmon is done.
Recipe Notes

I recommend cooking your salmon to medium-- anything more will make it too firm and dry. The easiest way to tell if it's done cooking is to gently press down on the top of the fillet with a fork or your finger. If the flesh of the salmon flakes easily, remove it from the heat...it's done!

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Everything Bagel Sweet Potato Rounds
These sweet potatoes aren't your ordinary, run-of-the mill sweet potatoes. Sprinkled with "everything bagel" seasoning, they take on a savory flavor reminiscent of a toasted "everything" bagel, along with a hint of sweet. 
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • avocado oil cooking spray
  • 2 large sweet potatoes
  • 2 tbsp. avocado oil
  • 2 tbsp. everything bagel seasoning
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • avocado oil cooking spray
  • 2 large sweet potatoes
  • 2 tbsp. avocado oil
  • 2 tbsp. everything bagel seasoning
Instructions
  1. Preheat oven to 450 degrees. Spray a large baking sheet with avocado oil cooking spray. Leaving skin on the sweet potatoes, slice each into 1/2" rounds.
  2. Combine sweet potatoes and avocado oil in a large bowl and toss to coat. Arrange rounds in a single layer on baking sheet and bake for 15 minutes.
  3. Remove from oven and carefully flip each one over, then sprinkle with seasoning to taste. Bake for 10 more minutes and enjoy!
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Salted Buckeye Balls
These no-bake buckeye balls are an upgrade from your traditional recipe. They are plenty sweet and filled with better-for-you ingredients.
Prep Time 1 hour
Servings
Buckeye Balls
Ingredients
  • 1 cup natural peanut butter (oily kind works best) the only ingredient should be peanuts (salt is OK too)
  • 1/4 cup coconut oil or Kerrygold butter, softened
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 cup gluten-free rolled oats, pulsed in food processor or blender until fine
  • 2 pinches Sea salt
  • 3/4 cup dark chocolate chips Equal Exchange Bittersweet Chocolate Chips (70% cacao)
  • 1 tsp coconut oil or Kerrygold butter
  • Maldon sea salt flakes
Prep Time 1 hour
Servings
Buckeye Balls
Ingredients
  • 1 cup natural peanut butter (oily kind works best) the only ingredient should be peanuts (salt is OK too)
  • 1/4 cup coconut oil or Kerrygold butter, softened
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 cup gluten-free rolled oats, pulsed in food processor or blender until fine
  • 2 pinches Sea salt
  • 3/4 cup dark chocolate chips Equal Exchange Bittersweet Chocolate Chips (70% cacao)
  • 1 tsp coconut oil or Kerrygold butter
  • Maldon sea salt flakes
Instructions
  1. Give peanut butter a good stir to incorporate oil evenly throughout. In a mixing bowl, stir together peanut butter and softened coconut oil or butter. Add maple syrup and vanilla, stir to combine. Next mix in oat "flour" and and salt and stir again until combined. Place bowl in freezer for 15 minutes to firm up mixture, which will make it easier to roll into balls.
  2. Line a baking sheet with parchment paper. Roll dough into small balls (about 25ish). Then place baking sheet in freezer for 30 minutes.
  3. While dough is freezing, fill a small saucepan halfway with water and set it to medium-low heat. Place a large ceramic or metal bowl on top and pour in the chocolate chips and coconut oil or butter. Stir occasionally until completely melted.
  4. Remove peanut butter balls from freezer and dip one at a time in the dark chocolate mixture. Roll around to make sure covered, leaving a little open space at the top so it resembles a buckeye. Using two spoons, remove them from the chocolate and place on the parchment lined baking sheet. Sprinkle with flaked salt before chocolate dries.
  5. Place tray back in freezer for 10 minutes to firm up, then store in an airtight container or freezer bag in either the freezer or fridge.
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