Heart-Healthy Grilled Octopus

Tender, smoky, and packed with heart-healthy Mediterranean flavors, this Grilled Octopus recipe is a show-stopping dish that's as nutritious as it is delicious. The octopus is first simmered with bay leaves until perfectly tender, then grilled to caramelized perfection for added depth of flavor. Tossed in a zesty marinade of fresh parsley, garlic, lemon juice, olive oil, and a splash of red wine vinegar, this lean seafood delicacy is rich in protein and omega-3s, making it a fantastic choice for diners looking to support cardiovascular health. Serve it as an elegant appetizer or a light main course, garnished with vibrant parsley and a squeeze of lemon for a dish that’s both visually stunning and irresistibly flavorful. Perfect for Mediterranean cuisine enthusiasts or anyone looking to elevate their grilling game!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 1 kilogram fresh octopus
• 1 lemon
• 3 tablespoons olive oil
• 0.5 cup fresh parsley
• 3 garlic cloves
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 2 tablespoons red wine vinegar
• 2 bay leaves
• 2 liters water

Directions

Step 1

Clean the octopus by removing the beak and eyes, if not done already.

Step 2

In a large pot, bring 2 liters of water to a boil. Add the bay leaves, and a pinch of salt.

Step 3

Submerge the octopus into the boiling water three times to ensure the tentacles curl up, then fully immerse it and reduce the heat to low.

Step 4

Cover the pot and let the octopus simmer for about 60 minutes, or until the octopus is tender.

Step 5

While the octopus is cooking, prepare the marinade by finely chopping the parsley and garlic.

Step 6

In a small bowl, whisk together 2 tablespoons of olive oil, juice of one lemon, chopped parsley, garlic, red wine vinegar, sea salt, and black pepper. Set aside.

Step 7

Once the octopus is tender, remove it from the pot and allow it to cool for about 10 minutes.

Step 8

Preheat the grill to medium-high heat.

Step 9

Drizzle 1 tablespoon of olive oil over the octopus and place it on the grill.

Step 10

Grill the octopus for about 10 minutes, turning occasionally, until it is slightly charred on the edges.

Step 11

Remove the octopus from the grill and slice it into bite-sized pieces.

Step 12

Toss the grilled octopus with the marinade prepared earlier, ensuring each piece is well coated.

Step 13

Serve immediately, garnished with extra parsley and a wedge of lemon.

Nutrition Facts

Serving size	3206.1 grams (3206.1g)

Amount per serving	% Daily Value*
Calories	1256

Total Fat 52.60g	67%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 4.00g
Cholesterol 480mg	160%
Sodium 4709mg	205%
Total Carbohydrate 34.50g	13%
Dietary Fiber 3.60g	13%
Total Sugars 1.80g
Protein 151.40g	303%

Vitamin D 0IU	0%
Calcium 744mg	57%
Iron 56mg	312%
Potassium 3928mg	84%

*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.

Source of Calories

Fat: 38.9%

Protein: 49.8%

Carbs: 11.3%