Pan-Seared Salmon with Dairy-Free Creamy Dill Dressing

During the winter, a great way to optimize your mood is by increasing your dietary omega-3 fatty acid content.

A recent review stated that dietary intake of Omega-3 Fatty acids can modulate neurobiological processes involved in the pathophysiology of anxiety and depression by improving function of the hypothalamic-pituitary-adrenal axis, regulating the endocannabinoid system, and through direct free fatty acid receptors found in the brain(1). Wild Alaska or Sockeye Salmon are nutritious, low-toxicity seafood options rich in omega-3 fatty acids and protein. They are also delicious, filling, and satisfying! This dairy-free creamy dressing features flavours like chives and dill to delight your tastebuds on a cool winter’s night!


  • Wild Salmon Fillet
  • 2 tbsp of Avocado Oil
  • 1 clove of garlic
  • 1/2 tsp of dried chives
  • 1/2 tsp of dried parsley
  • 1/2 tsp of dried dill
  • 1/2 tsp of onion powder
  • 1/2 medium-sized avocado (pitted and skinned)
  • 1 cup of homemade mayonnaise or Chosen Foods Avocado Mayo


  1. Make Creamy Avocado Dill Dressing: Blend garlic, avocado, mayo, almond mild, chives, parsley, dill, onion powder and blend on low until cream. Taste and season with salt/pepper and refrigerate.
  2. Pat salmon dry and then season with salt and pepper
  3. Heat one tbsp of avocado oil in a skillet over medium-high heat
  4. Place the salmon skin facing down, onto the skillet and then turn down the head to medium-low
  5. Gently press each piece of salmon down with a spatula so that they are crisp
  6. Cook for 5-7 minutes
  7. Sear the other sides of the salmon for 30 seconds per side (ensure it is cooked – it should flake with a fork)
  8. Place the salmon on a plate and serve with 1-2 tbsp creamy avocado ranch dressing and a combination of steamed non-starchy and a little bit of root vegetables of your choice!


  • Larrieu T, Layé S. Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Front Physiol. 2018;9:1047. Published 2018 Aug 6.