Mediterranean Diet Stir-Fried Octopus with Vegetables
Elevate your seafood game with this Mediterranean Diet Stir-Fried Octopus with Vegetables, a vibrant and nutritious recipe brimming with flavor. Tender, perfectly cooked octopus is stir-fried alongside a colorful medley of cherry tomatoes, zucchini, red bell pepper, and red onion, delivering a dish that's as eye-catching as it is delicious. Enhanced with the richness of olive oil, fragrant garlic, tangy Kalamata olives, and a squeeze of fresh lemon juice, this recipe is seasoned with dried oregano and finished with a sprinkle of fresh parsley for a zesty, herbaceous touch. Ready in under an hour, this low-carb, heart-healthy dish is ideal for weeknight dinners or special occasions, paired beautifully with crusty whole-grain bread or a crisp side salad. Savor the bright, bold flavors of the Mediterranean while enjoying the benefits of wholesome, nutrient-packed ingredients!
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Recipe Information
Ingredients
- 1 pound Fresh or frozen octopus
- 3 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 1 cup Cherry tomatoes, halved
- 1 medium Zucchini, sliced into half-moons
- 1 large Red bell pepper, sliced
- 1 small Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and halved
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Sea salt
- 0.25 teaspoon Black pepper
Instructions
If using frozen octopus, thaw it completely in the refrigerator. Rinse the fresh or thawed octopus under cold water to clean it thoroughly.
Bring a large pot of water to a boil. Add a pinch of salt and boil the octopus for 20-30 minutes, or until it is tender. The cooking time may vary depending on the size of the octopus. Check for doneness by piercing the thickest part with a fork; it should insert easily.
Once cooked, drain the octopus and let it cool slightly. Cut it into bite-sized pieces and set aside.
In a large skillet or wok, heat the olive oil over medium-high heat. Add the minced garlic and sauté for 1 minute, or until fragrant.
Add the sliced red onion to the skillet and stir-fry for 2-3 minutes until it begins to soften.
Toss in the cherry tomatoes, zucchini, and red bell pepper. Stir-fry the vegetables for 5-6 minutes, or until they are tender but still slightly crisp.
Add the cooked octopus to the skillet, stirring to combine. Sprinkle with salt, black pepper, and dried oregano.
Continue to cook for another 3-4 minutes, allowing the octopus to absorb the flavors of the vegetables and spices.
Add the Kalamata olives and drizzle with lemon juice. Stir well to distribute the seasoning evenly. Cook for an additional 1-2 minutes.
Remove the skillet from heat and garnish the dish with freshly chopped parsley.
Serve warm as a main dish or alongside crusty whole-grain bread or a light arugula salad. Enjoy!
Nutrition Facts
Calories |
1183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.7 g | 97% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 218 mg | 73% | |
| Sodium | 3814 mg | 166% | |
| Total Carbohydrate | 50.7 g | 18% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 17.6 g | ||
| Protein | 76.2 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 29.7 mg | 165% | |
| Potassium | 3091 mg | 66% | |
*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.
