Mediterranean Diet Grilled Octopus
Dive into the vibrant flavors of the Mediterranean with this Grilled Octopus recipe, a perfect centerpiece for a healthy yet indulgent meal. Featuring tender octopus marinated in a zesty blend of olive oil, fresh lemon juice, garlic, parsley, and aromatic herbs like oregano, this dish captures the essence of Mediterranean cuisine. Carefully simmered with bay leaves and optional white wine for added depth, then charred to perfection on the grill, the octopus boasts a smoky, crispy exterior while remaining juicy and flavorful inside. Ideal for seafood lovers following the Mediterranean diet, this recipe delivers a satisfying balance of protein-rich octopus and heart-healthy ingredients. Serve it warm with lemon wedges, a crisp salad, or grilled vegetables to transport your taste buds straight to the shores of the Mediterranean. Perfect for entertaining or an elevated everyday meal, this dish is as nutritious as it is unforgettable!
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Recipe Information
Ingredients
- 2 pounds Whole octopus
- 0.5 cups Olive oil
- 0.25 cups Lemon juice
- 4 pieces Garlic cloves, minced
- 0.25 cups Fresh parsley, chopped
- 1 teaspoons Dried oregano
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper
- 0.5 teaspoons Red pepper flakes
- 2 pieces Bay leaves
- 0.5 cups White wine (optional)
Instructions
Rinse the octopus under cold running water to remove any sand or residue. If not already done, remove the beak by making a circular cut around it at the mouth with a small sharp knife and pushing it out.
Fill a large pot with water and add bay leaves. If desired, add white wine for extra flavor. Bring the water to a boil over high heat.
Once boiling, carefully lower the octopus into the pot. Reduce the heat to medium-low and let simmer for about 40 to 45 minutes, or until the octopus is tender when pierced with a fork.
While the octopus is cooking, prepare the marinade. In a medium bowl, combine olive oil, lemon juice, minced garlic, chopped parsley, dried oregano, salt, black pepper, and red pepper flakes. Mix well and set aside.
Once the octopus is cooked, remove it from the pot and allow it to cool slightly. Pat the octopus dry with paper towels to remove excess moisture.
Place the octopus in a large bowl or a resealable plastic bag. Pour the marinade over the octopus and ensure it is well-coated. Let it marinate in the fridge for at least 30 minutes to an hour.
Preheat a grill to medium-high heat. Oil the grates to prevent sticking.
Remove the octopus from the marinade, shaking off excess oil. Grill the octopus directly on the grill grates for about 3 to 4 minutes per side, or until slightly charred and crispy on the outside.
Remove the grilled octopus from the grill and let it rest for a few minutes. Slice it into serving pieces and drizzle with any remaining marinade or additional olive oil if desired.
Serve the grilled octopus warm with a side of lemon wedges, fresh salad, or grilled vegetables to enhance the Mediterranean flavors. Enjoy!
Nutrition Facts
Calories |
1913 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 122.1 g | 157% | |
| Saturated Fat | 19.4 g | 97% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 4492 mg | 195% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 3.6 g | ||
| Protein | 138.8 g | 278% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 677 mg | 52% | |
| Iron | 53.8 mg | 299% | |
| Potassium | 3981 mg | 85% | |
*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.
