Heart-Healthy Grilled Octopus Tentacle with Lemon-Herb Vinaigrette
Elevate your seafood game with this Heart-Healthy Grilled Octopus Tentacle topped with a zesty Lemon-Herb Vinaigrette. Bursting with Mediterranean flavors, this recipe transforms tender, slow-simmered octopus into smoky, charred perfection on the grill. The homemade vinaigrette, featuring fresh lemon juice, garlic, parsley, oregano, and a touch of red wine vinegar, adds a bright, citrusy tang that complements the octopus beautifully. Served atop a bed of peppery arugula or mixed greens, this dish is packed with protein, omega-3s, and wholesome ingredients that are as nutritious as they are delicious. Perfect for light lunches or elegant dinners, this recipe celebrates clean eating and bold flavor with every bite. If you're seeking heart-healthy seafood recipes or looking to master grilled octopus, this dish is sure to impress!
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Recipe Information
Ingredients
- 4 pieces Fresh octopus tentacles
- 3 tablespoons Extra-virgin olive oil
- 3 tablespoons Fresh lemon juice
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh oregano
- 2 cloves Garlic, minced
- 1 teaspoon Kosher salt
- 0.5 teaspoon Freshly ground black pepper
- 1 teaspoon Red wine vinegar
- 4 cups Water
- 1 piece Bay leaf
- 1 teaspoon Lemon zest
- 4 cups Arugula or mixed greens
Instructions
Start by cleaning the octopus tentacles under cold running water to remove any impurities. Set aside.
In a large pot, bring 4 cups of water to a boil. Add the bay leaf and 0.5 teaspoon of salt.
Carefully submerge the octopus tentacles into the boiling water. Reduce the heat to a simmer.
Cover the pot and let the tentacles simmer gently for 45-60 minutes until tender. Test by inserting a fork; it should pierce easily.
While the octopus is cooking, prepare the lemon-herb vinaigrette. In a small bowl, combine the minced garlic, lemon juice, lemon zest, 1 teaspoon of red wine vinegar, remaining salt, black pepper, and chopped parsley and oregano.
Slowly whisk 3 tablespoons of extra-virgin olive oil into the herb mixture until well combined. Set aside the vinaigrette for later use.
Once the octopus is tender, remove it from the pot and let it cool slightly, then pat dry with paper towels.
Heat a grill or grill pan over medium-high heat, lightly oil the surface to prevent sticking.
Grill the octopus tentacles for 3-4 minutes on each side until they have grill marks and a slight char.
Remove from the grill and allow the octopus to rest for a few minutes.
Arrange arugula or mixed greens on a serving platter, placing the grilled octopus on top.
Drizzle the lemon-herb vinaigrette over the octopus and greens before serving.
Serve immediately for a delicious, heart-healthy meal.
Nutrition Facts
Calories |
695 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 163 mg | 54% | |
| Sodium | 1438 mg | 63% | |
| Total Carbohydrate | 19.4 g | 7% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 3.3 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 460 mg | 35% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 1742 mg | 37% | |
*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.
