High Protein Grilled Octopus

Elevate your seafood game with this High Protein Grilled Octopus recipe, a culinary delight that’s both nutritious and bursting with flavor. Tenderized through gentle simmering with fragrant bay leaves and black peppercorns, this 2-pound octopus is then marinated in a zesty blend of olive oil, fresh lemon juice, garlic, white wine, and a hint of red pepper flakes. Perfectly charred on the grill, the octopus develops a delightful crispness at the edges while remaining juicy and tender inside. Garnished with fresh parsley and a sprinkle of sea salt, this high-protein dish is an impressive centerpiece for any dinner table. Serve with lemon wedges for a touch of brightness and pair with a crisp white wine for an unforgettable Mediterranean-inspired feast. Perfect for seafood lovers and grill enthusiasts alike!

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:75 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 2-pound whole octopus
• 1 whole lemon
• 4 tablespoons olive oil
• 3 cloves garlic cloves, minced
• 2 leaves bay leaves
• 1 teaspoon black peppercorns
• 0.5 teaspoon red pepper flakes
• 1 teaspoon sea salt
• 2 tablespoons fresh parsley, chopped
• 1 cup white wine

Directions

Step 1

Clean the octopus by rinsing it under cold water. Remove the beak by cutting around it and discard it.

Step 2

In a large pot, bring 6 cups of water to a boil. Add the bay leaves, peppercorns, and a pinch of salt.

Step 3

Once the water is boiling, add the octopus. Simmer for about 45 minutes or until the octopus is tender when pierced with a fork.

Step 4

Remove the octopus from the pot and allow it to cool enough to handle. Cut the tentacles into individual pieces and the head into small strips.

Step 5

In a large bowl, mix together the olive oil, the juice of the lemon, minced garlic, red pepper flakes, and white wine. Add the octopus pieces and marinate for at least 30 minutes.

Step 6

Preheat your grill to a medium-high temperature.

Step 7

Remove the octopus from the marinade and place it on the grill. Cook for about 3-4 minutes on each side until the octopus is charred and crispy on the edges.

Step 8

Remove from the grill and sprinkle the grilled octopus with sea salt and fresh parsley.

Step 9

Serve immediately with lemon wedges on the side, if desired.

Nutrition Facts

Serving size	(1284.5g)

Amount per serving	% Daily Value*
Calories	1493.1

Total Fat 65.7g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 5.4g
Cholesterol 435.4mg	0%
Sodium 4431.4mg	0%
Total Carbohydrate 38.0g	0%
Dietary Fiber 3.3g	0%
Total Sugars 3.9g
Protein 137.3g	0%

Vitamin D 0IU	0%
Calcium 565.3mg	0%
Iron 50.4mg	0%
Potassium 3596.1mg	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: 45.7%

Protein: 42.5%

Carbs: 11.8%