High Protein Stir-Fried Octopus with Vegetables
Packed with bold flavors and irresistible textures, this High Protein Stir-Fried Octopus with Vegetables is the perfect choice for a nutritious and satisfying meal. Featuring tender, bite-sized pieces of octopus and a vibrant medley of crisp-tender vegetables like bell peppers, carrots, and zucchini, this dish is brought to life with a savory blend of low-sodium soy sauce, oyster sauce, and sesame oil. Infused with the aromatic notes of garlic, fresh ginger, and a hint of heat from red chili flakes, this quick and easy stir-fry is ready in just 35 minutes. Garnished with scallions and sesame seeds, it’s ideal as a standalone high-protein dish or served over steamed rice or noodles for a more filling option. Perfect for seafood lovers seeking healthy meal ideas, this recipe delivers on flavor, nutrition, and convenience in every bite!
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Recipe Information
Ingredients
- 500 grams Octopus (cleaned, fresh or thawed)
- 1 medium Red bell pepper (sliced into strips)
- 1 medium Green bell pepper (sliced into strips)
- 2 medium Carrots (julienned)
- 1 medium Zucchini (sliced into thin half-moons)
- 4 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Oyster sauce
- 2 teaspoons Sesame oil
- 2 tablespoons Olive oil (or another neutral cooking oil)
- 0.5 teaspoon Red chili flakes
- 2 stalks Scallions (thinly sliced, for garnish)
- 1 teaspoon Sesame seeds (for garnish)
Instructions
Rinse the octopus thoroughly under cold running water. If it is not already pre-cut, slice it into bite-sized pieces and set aside.
In a small bowl, mix together the soy sauce, oyster sauce, and sesame oil. Set this sauce mixture aside for later use.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the minced garlic, grated ginger, and red chili flakes, stirring constantly for 30 seconds until fragrant.
Add the octopus pieces to the skillet and stir-fry for 2-3 minutes until the octopus turns opaque and is just starting to cook through. Remove the octopus from the skillet and set aside temporarily.
Add the remaining tablespoon of olive oil to the skillet. Toss in the sliced red and green bell peppers, carrots, and zucchini. Stir-fry the vegetables for 3-5 minutes until they are crisp-tender.
Return the octopus to the skillet with the vegetables. Pour the prepared sauce mixture over the octopus and vegetables, tossing everything well to coat.
Stir-fry for an additional 2-3 minutes to allow the sauce to thicken slightly and coat all the ingredients. Ensure the octopus is fully cooked but tender.
Remove from heat and transfer the stir-fry to a serving platter. Garnish with sliced scallions and sesame seeds for an extra pop of flavor and texture.
Serve immediately as a stand-alone dish or over steamed rice or noodles for a more substantial meal.
Nutrition Facts
Calories |
1152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.2 g | 82% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 282 mg | 94% | |
| Sodium | 3827 mg | 166% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 21.7 g | ||
| Protein | 91.4 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 395 mg | 30% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 3857 mg | 82% | |
*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.
