Heart-Healthy Stir-Fried Octopus with Vegetables
Dive into the vibrant flavors of this Heart-Healthy Stir-Fried Octopus with Vegetables, an irresistible fusion of fresh seafood and nutrient-packed produce. Tender octopus takes center stage, perfectly complemented by a crisp and colorful array of broccoli, carrots, zucchini, and red bell pepper. Using minimal olive oil and aromatic ginger and garlic, this recipe is a low-fat, high-protein option that's as delicious as it is good for your heart. A splash of low-sodium soy sauce and rice vinegar enhances the dish with savory umami while keeping sodium levels in check. Ready in just 35 minutes, this dish is ideal for a quick, wholesome dinner. Garnished with green onions and optional sesame seeds, it’s perfect served on its own or paired with a hearty whole grain like quinoa or brown rice for a complete meal. Get ready to enjoy seafood stir-fry reimagined, offering balanced nutrition without compromising on big, bold flavors!
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Recipe Information
Ingredients
- 1 lb Fresh octopus
- 2 cups Broccoli florets
- 1 cup Carrots, thinly sliced
- 1 large Red bell pepper, thinly sliced
- 1 medium Zucchini, sliced into half-moons
- 3 cloves Garlic, minced
- 2 tbsp Low-sodium soy sauce
- 1 tsp Fresh ginger, grated
- 2 tbsp Olive oil
- 1 tsp Sesame oil
- 1 tbsp Rice vinegar
- 2 tbsp Chopped green onion (for garnish)
- 1 tsp Sesame seeds (optional)
- 0.25 tsp Salt
- 0.25 tsp Black pepper
Instructions
Clean the octopus thoroughly by rinsing it under cold water. Remove the beak using a sharp knife if not already done. Cut into bite-sized pieces.
In a medium pot, bring water to a boil. Parboil the octopus for 5 minutes to tenderize it. Drain and set aside.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the garlic and ginger, sautéing for 1-2 minutes until fragrant.
Increase the heat to high and add the octopus pieces. Stir-fry for 2-3 minutes, then remove from the skillet and set aside.
Add the remaining tablespoon of olive oil to the skillet and reduce the heat to medium-high. Add the broccoli, carrots, red bell pepper, and zucchini. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
Return the octopus to the skillet with the vegetables. Add the soy sauce, rice vinegar, sesame oil, salt, and pepper. Stir well to combine and cook for 2 more minutes to heat everything through.
Remove from heat and garnish with chopped green onions and sesame seeds (if using).
Serve immediately as a standalone dish or with a side of brown rice or quinoa for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1022 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.7 g | 64% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 218 mg | 73% | |
| Sodium | 2848 mg | 124% | |
| Total Carbohydrate | 62.4 g | 23% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 23.7 g | ||
| Protein | 85.4 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 490 mg | 38% | |
| Iron | 29.7 mg | 165% | |
| Potassium | 3217 mg | 68% | |
*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.
