Marinated Octopus Salad

1 Reviews
100% would make this recipe again

Octopus meat has been popular throughout the Mediterranean for centuries. If you wish to give it a try, this recipe is very easy and tasty.

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Preparation : 10 min Cooking : 1 h Standing : 30 min
290 calories/serving

Ingredients

900 g octopus, frozen, cleaned
1/2 red onions, finely chopped 80 g
1 stalk celery, finely chopped 70 g
2 radishes, finely chopped 30 g
4 tsp capers, finely chopped 12 g
1/4 cup extra virgin olive oil 65 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tsp dried oregano 1 g

Before you start

Traditional octopus processing often involved beating or pounding the flesh to damage and tenderize its fibers. Freezing does the same thing, and therefore frozen octopus is actually preferable to fresh.

A pressure-cooker will reduce the cooking time.

Method

  1. Put the frozen octopus in a bowl, under running water to defrost it rapidly. Transfer it to a pot, add water to cover and a little salt. Turn the heat to medium, cover, and bring to a boil. Adjust the heat so that the liquid simmers slowly and cook until the octopus is tender, about 30 min per pound (1/2 kilo). Check with the sharp point of a thin-bladed knife; when it meets little resistance, the octopus is done. If using a pressure cooker the cooking time is reduced to 10 min per pound (1/2 kilo).
  2. Leave the octopus to cool down completely in the liquid until at room temperature. Transfer the octopus to a cutting board, discard the skin and cut the meat into bite-sized pieces. Set aside.
  3. Meanwhile, finely chop the vegetables then add them to a salad bowl. Pour in the oil and lemon juice. Add the octopus, season with salt and pepper, sprinkle with oregano and toss well. Let stand 30 min before serving.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

290

Fat

17 g

26 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

90 mg

Sodium

520 mg

22 %

Carbohydrate

7 g

2 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

6 g

Protein

27 g

Vitamin A

9 %

Vitamin C

21 %

Calcium

10 %

Iron

64 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Iron, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E, Zinc
Good source of  :
Folacin, Magnesium, Phosphorus, Vitamin K
Source of  :
Calcium, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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