Low Sodium Grilled Octopus
Elevate your seafood game with this Low Sodium Grilled Octopus recipe—a perfect balance of tender and smoky flavors without the salt overload. This Mediterranean-inspired dish starts with simmering the octopus in a fragrant mixture of white wine, bay leaves, and lemon, ensuring it turns irresistibly tender before hitting the grill. A zesty marinade made with olive oil, minced garlic, fresh thyme, and parsley infuses every bite with mouthwatering flavor, while a quick char on the grill adds beautifully crisp edges. Easy to prepare and made with wholesome ingredients, this recipe is ideal for health-conscious foodies and fans of bold, fresh cuisine. Serve with a squeeze of fresh lemon for a tangy finish and enjoy a restaurant-quality seafood dish right at home. Perfect for summer cookouts or elegant dinners, this is your go-to guide for making grilled octopus healthy and delicious!
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Recipe Information
Ingredients
- 2 pounds Whole octopus, cleaned
- 2 Lemon, halved
- 4 tablespoons Olive oil
- 4 cloves Garlic, minced
- 1 teaspoon Black pepper
- 1 tablespoon Fresh thyme
- 2 tablespoons Fresh parsley, chopped
- 1 cup White wine
- 2 Bay leaves
- 4 cups Water
Instructions
Start by rinsing the octopus under cold water. Ensure it's thoroughly cleaned and remove any debris or skin if necessary.
In a large pot, combine the water, white wine, lemon halves, bay leaves, and black pepper.
Bring the mixture to a boil over high heat. Once boiling, add in the octopus, reduce the heat to low, and let it simmer for about 45 minutes or until the octopus becomes tender. Check tenderness by inserting a fork; it should slide in easily.
While the octopus is simmering, prepare the marinade by combining olive oil, minced garlic, fresh thyme, and fresh parsley in a bowl.
After simmering, remove the octopus from the pot and let it cool slightly. Pat dry with paper towels.
Preheat your grill to medium-high heat.
Brush the octopus with the prepared marinade, ensuring it's evenly coated. Allow it to marinate for about 10 minutes.
Grill the octopus for about 4-5 minutes on each side, or until it's slightly charred and has crispy edges.
Once cooked, remove from the grill, slice into bite-sized pieces, and drizzle with any remaining marinade for extra flavor.
Serve with additional lemon wedges on the side for squeezing over the octopus before eating.
Nutrition Facts
Calories |
369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 109 mg | 36% | |
| Sodium | 537 mg | 23% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 1.1 g | ||
| Protein | 34.5 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 911 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.
