Low Fat Crispy Fried Octopus
Indulge in the irresistible crunch of this **Low Fat Crispy Fried Octopus**, a guilt-free seafood dish that's packed with flavor and perfectly crisped using an air fryer. Tender octopus is first simmered with aromatic bay leaf, lemon, and white wine vinegar to enhance its natural flavors before being coated in a light, seasoned batter made with sparkling water, paprika, and garlic powder. Instead of traditional deep frying, this recipe uses olive oil spray and the magic of air frying to deliver a golden, crispy exterior while keeping fat content to a minimum. Finished with fresh parsley and a squeeze of lemon for a zesty pop, this dish is an elegant yet healthy way to enjoy fried seafood. Ideal for entertaining or a light dinner, this Mediterranean-inspired recipe is sure to impress! Keywords: low-fat recipe, air fryer octopus, crispy seafood recipe, healthy fried octopus, Mediterranean octopus recipe.
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Recipe Information
Ingredients
- 1 pound octopus
- 3 cups water
- 0.25 cup white wine vinegar
- 1 whole bay leaf
- 1 whole lemon
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.5 cup all-purpose flour
- 0.5 cup cornstarch
- 1 teaspoon baking powder
- 0.75 cup cold sparkling water
- 1 teaspoon paprika
- 1 as needed olive oil spray
- 2 tablespoons parsley
- 1 teaspoon garlic powder
Instructions
Rinse the octopus under cold running water and remove any beak if present.
In a large pot, combine 3 cups of water, white wine vinegar, bay leaf, half of the lemon (sliced), and a pinch of sea salt.
Bring to a simmer over medium heat, then add the octopus. Cover and cook over low heat for about 25-30 minutes, or until the octopus is tender. Pierce it with a fork to check for tenderness.
Remove the octopus from the pot and cool completely. Once cooled, pat it dry and cut into 1-inch pieces.
In a mixing bowl, combine the flour, cornstarch, baking powder, paprika, garlic powder, the remaining sea salt, and black pepper.
Slowly whisk in the cold sparkling water, mixing until smooth. You should have a light batter that can coat the back of a spoon.
Preheat an air fryer to 400°F (200°C).
Dip the octopus pieces into the batter, allowing any excess to drip off.
Place the octopus pieces in the air fryer basket in a single layer. Lightly spray with olive oil.
Air fry for 10 minutes, shaking the basket halfway through, until golden and crispy.
Garnish with chopped parsley and a squeeze of the remaining lemon before serving.
Nutrition Facts
Calories |
1424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 78% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 22.8 g | ||
| Cholesterol | 195 mg | 65% | |
| Sodium | 5160 mg | 224% | |
| Total Carbohydrate | 148.5 g | 54% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 2.9 g | ||
| Protein | 68.0 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 349 mg | 27% | |
| Iron | 27.1 mg | 151% | |
| Potassium | 1644 mg | 35% | |
*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.
