Low Fat Grilled Octopus
Delight your taste buds with this easy and healthy **Low Fat Grilled Octopus** recipe, a Mediterranean-inspired dish that perfectly blends smoky, citrusy, and herby flavors. Tender octopus, first simmered with white wine and a bay leaf for unmatched softness, is marinated in a zesty blend of fresh lemon juice, olive oil, garlic, parsley, and oregano before hitting the grill. The quick grilling process adds a delightful smoky char while keeping the octopus light and juicy. With minimal oil and maximum flavor, this low-fat seafood dish is perfect for health-conscious foodies or fans of Mediterranean cuisine. Serve it as a shareable appetizer or a light main course, garnished with a drizzle of fresh lemon juice and parsley for a restaurant-quality presentation right at home.
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Recipe Information
Ingredients
- 2 pounds fresh octopus
- 1 large lemon
- 2 tablespoons olive oil
- 4 small garlic cloves
- 2 tablespoons fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 bay leaf
- 1 cup white wine
Instructions
Clean the octopus by removing its head, beak, and innards. Rinse well under cold water to remove any sliminess.
In a large pot, bring water to a boil and add the bay leaf. Add the octopus and cook for about 30 minutes, or until it is tender. A fork should easily pierce the thickest part.
Drain the octopus and let it cool slightly, then cut into serving-sized pieces (about 3 inches long).
In a large bowl, combine the juice from the lemon, olive oil, minced garlic, chopped parsley, dried oregano, salt, and pepper to create a marinade.
Add the octopus pieces and toss well to coat. Allow it to marinate for at least 15 minutes and up to 1 hour in the refrigerator for maximum flavor.
Preheat the grill to medium-high heat. You can also use a grill pan if cooking indoors.
Remove the octopus from the marinade, allowing excess to drip off. Grill the octopus pieces for about 3-4 minutes on each side, or until they have nice char marks.
While grilling, brush the octopus with some of the marinade to enhance the flavor.
Once grilled to your liking, serve the octopus with a drizzle of fresh lemon juice and garnish with additional parsley if desired.
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 109 mg | 36% | |
| Sodium | 770 mg | 33% | |
| Total Carbohydrate | 11.4 g | 4% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 1.3 g | ||
| Protein | 34.4 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 147 mg | 11% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 913 mg | 19% | |
*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.
