Heart-Healthy Stir-Fried Octopus with Vegetables

Dive into a vibrant, nutrient-packed meal with our Heart-Healthy Stir-Fried Octopus with Vegetables! This quick and easy recipe combines tender, parboiled octopus with a colorful medley of crisp broccoli, sweet carrots, juicy red bell pepper, and fresh zucchini, all stir-fried to perfection in a flavorful blend of garlic, ginger, low-sodium soy sauce, and aromatic sesame oil. Perfect for seafood lovers, this dish is not only rich in protein and omega-3s but also packed with fiber and vitamins, making it both delicious and nourishing. Ready in just 35 minutes, it’s ideal for a weeknight dinner that feels special yet supports a heart-healthy lifestyle. Serve it as-is or pair it with your favorite whole grain for a satisfying, wholesome meal!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 lb Fresh octopus
• 2 cups Broccoli florets
• 1 cup Carrots, thinly sliced
• 1 large Red bell pepper, thinly sliced
• 1 medium Zucchini, sliced into half-moons
• 3 cloves Garlic, minced
• 2 tbsp Low-sodium soy sauce
• 1 tsp Fresh ginger, grated
• 2 tbsp Olive oil
• 1 tsp Sesame oil
• 1 tbsp Rice vinegar
• 2 tbsp Chopped green onion (for garnish)
• 1 tsp Sesame seeds (optional)
• 0.25 tsp Salt
• 0.25 tsp Black pepper

Directions

Step 1

Clean the octopus thoroughly by rinsing it under cold water. Remove the beak using a sharp knife if not already done. Cut into bite-sized pieces.

Step 2

In a medium pot, bring water to a boil. Parboil the octopus for 5 minutes to tenderize it. Drain and set aside.

Step 3

Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the garlic and ginger, sautéing for 1-2 minutes until fragrant.

Step 4

Increase the heat to high and add the octopus pieces. Stir-fry for 2-3 minutes, then remove from the skillet and set aside.

Step 5

Add the remaining tablespoon of olive oil to the skillet and reduce the heat to medium-high. Add the broccoli, carrots, red bell pepper, and zucchini. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.

Step 6

Return the octopus to the skillet with the vegetables. Add the soy sauce, rice vinegar, sesame oil, salt, and pepper. Stir well to combine and cook for 2 more minutes to heat everything through.

Step 7

Remove from heat and garnish with chopped green onions and sesame seeds (if using).

Step 8

Serve immediately as a standalone dish or with a side of brown rice or quinoa for a complete, heart-healthy meal.

Nutrition Facts

Serving size	(1333.1g)

Amount per serving	% Daily Value*
Calories	1021.5

Total Fat 49.7g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 8.5g
Cholesterol 217.7mg	0%
Sodium 2847.9mg	0%
Total Carbohydrate 62.4g	0%
Dietary Fiber 16.9g	0%
Total Sugars 23.7g
Protein 85.4g	0%

Vitamin D 0IU	0%
Calcium 490.0mg	0%
Iron 29.7mg	0%
Potassium 3216.9mg	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: 43.1%

Protein: 32.9%

Carbs: 24.0%