Heart-Healthy Grilled Octopus
Elevate your seafood game with this "Heart-Healthy Grilled Octopus" recipe that balances bold Mediterranean flavors with wholesome nutrition. Tenderized through a gentle simmer with fragrant bay leaves, the octopus is then perfectly charred on the grill to deliver a smoky, caramelized finish. A bright, zesty marinade of fresh parsley, garlic, extra-virgin olive oil, lemon juice, and red wine vinegar infuses every bite with vibrant flavor while keeping it light and health-conscious. Packed with lean protein and heart-healthy fats, this dish is a crowd-pleasing, nutrient-rich option perfect for weeknight dinners or special occasions. Serve with a garnish of parsley and lemon wedges for a stunning presentation that tastes as good as it looks! Keywords: grilled octopus recipe, Mediterranean seafood, heart-healthy meals, healthy grilled recipes, easy seafood dinner.
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Recipe Information
Ingredients
- 1 kilogram fresh octopus
- 1 lemon
- 3 tablespoons olive oil
- 0.5 cup fresh parsley
- 3 garlic cloves
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 2 tablespoons red wine vinegar
- 2 bay leaves
- 2 liters water
Instructions
Clean the octopus by removing the beak and eyes, if not done already.
In a large pot, bring 2 liters of water to a boil. Add the bay leaves, and a pinch of salt.
Submerge the octopus into the boiling water three times to ensure the tentacles curl up, then fully immerse it and reduce the heat to low.
Cover the pot and let the octopus simmer for about 60 minutes, or until the octopus is tender.
While the octopus is cooking, prepare the marinade by finely chopping the parsley and garlic.
In a small bowl, whisk together 2 tablespoons of olive oil, juice of one lemon, chopped parsley, garlic, red wine vinegar, sea salt, and black pepper. Set aside.
Once the octopus is tender, remove it from the pot and allow it to cool for about 10 minutes.
Preheat the grill to medium-high heat.
Drizzle 1 tablespoon of olive oil over the octopus and place it on the grill.
Grill the octopus for about 10 minutes, turning occasionally, until it is slightly charred on the edges.
Remove the octopus from the grill and slice it into bite-sized pieces.
Toss the grilled octopus with the marinade prepared earlier, ensuring each piece is well coated.
Serve immediately, garnished with extra parsley and a wedge of lemon.
Nutrition Facts
Calories |
1256 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.6 g | 67% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 480 mg | 160% | |
| Sodium | 4709 mg | 205% | |
| Total Carbohydrate | 34.5 g | 13% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 1.8 g | ||
| Protein | 151.4 g | 303% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 744 mg | 57% | |
| Iron | 56.1 mg | 312% | |
| Potassium | 3928 mg | 84% | |
*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.
