Heart-Healthy Grilled Octopus Tentacle with Lemon-Herb Vinaigrette

Elevate your next meal with this heart-healthy grilled octopus tentacle recipe, paired with a zesty lemon-herb vinaigrette for a Mediterranean-inspired treat. Tenderized to perfection through gentle simmering with aromatic bay leaf, the octopus tentacles are then chargrilled to achieve a smoky, caramelized crust. A vibrant vinaigrette made from fresh parsley, oregano, lemon juice, and extra-virgin olive oil adds a burst of citrusy freshness, perfectly complementing the dish. Served atop a bed of peppery arugula or mixed greens, this elegant, protein-packed recipe is as nutritious as it is delicious. With simple ingredients and bold flavors, it’s a must-try for seafood lovers seeking a wholesome, gourmet twist. Perfect for dinner parties or a healthy midweek meal, this dish brings the essence of the Mediterranean straight to your table.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:75 mins

Total Time:95 mins

Servings: 4

Ingredients

• 4 pieces Fresh octopus tentacles
• 3 tablespoons Extra-virgin olive oil
• 3 tablespoons Fresh lemon juice
• 2 tablespoons Fresh parsley
• 1 tablespoon Fresh oregano
• 2 cloves Garlic, minced
• 1 teaspoon Kosher salt
• 0.5 teaspoon Freshly ground black pepper
• 1 teaspoon Red wine vinegar
• 4 cups Water
• 1 piece Bay leaf
• 1 teaspoon Lemon zest
• 4 cups Arugula or mixed greens

Directions

Step 1

Start by cleaning the octopus tentacles under cold running water to remove any impurities. Set aside.

Step 2

In a large pot, bring 4 cups of water to a boil. Add the bay leaf and 0.5 teaspoon of salt.

Step 3

Carefully submerge the octopus tentacles into the boiling water. Reduce the heat to a simmer.

Step 4

Cover the pot and let the tentacles simmer gently for 45-60 minutes until tender. Test by inserting a fork; it should pierce easily.

Step 5

While the octopus is cooking, prepare the lemon-herb vinaigrette. In a small bowl, combine the minced garlic, lemon juice, lemon zest, 1 teaspoon of red wine vinegar, remaining salt, black pepper, and chopped parsley and oregano.

Step 6

Slowly whisk 3 tablespoons of extra-virgin olive oil into the herb mixture until well combined. Set aside the vinaigrette for later use.

Step 7

Once the octopus is tender, remove it from the pot and let it cool slightly, then pat dry with paper towels.

Step 8

Heat a grill or grill pan over medium-high heat, lightly oil the surface to prevent sticking.

Step 9

Grill the octopus tentacles for 3-4 minutes on each side until they have grill marks and a slight char.

Step 10

Remove from the grill and allow the octopus to rest for a few minutes.

Step 11

Arrange arugula or mixed greens on a serving platter, placing the grilled octopus on top.

Step 12

Drizzle the lemon-herb vinaigrette over the octopus and greens before serving.

Step 13

Serve immediately for a delicious, heart-healthy meal.

Nutrition Facts

Serving size	(1510.8g)

Amount per serving	% Daily Value*
Calories	695.3

Total Fat 44.8g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 163.2mg	0%
Sodium 1438.3mg	0%
Total Carbohydrate 19.4g	0%
Dietary Fiber 3.5g	0%
Total Sugars 3.3g
Protein 54.3g	0%

Vitamin D 0IU	0%
Calcium 459.5mg	0%
Iron 20.2mg	0%
Potassium 1742.1mg	0%

*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: 57.8%

Protein: 31.1%

Carbs: 11.1%