High Protein Grilled Octopus Tentacle with Lemon-Herb Vinaigrette

Elevate your seafood experience with this High Protein Grilled Octopus Tentacle with Lemon-Herb Vinaigrette, a dish that combines tender, smoky char-grilled octopus with a burst of zesty, herbaceous flavors. Perfectly simmered in a fragrant broth of white wine, bay leaves, and peppercorns, the octopus achieves melt-in-your-mouth tenderness before being seared to perfection on the grill. The fresh lemon-herb vinaigrette, made with olive oil, parsley, oregano, and a hint of garlic, adds a bright, citrusy finish that complements the briny richness of the seafood. Ideal for a light yet protein-packed gourmet meal, this recipe is a showstopper for seafood lovers looking to explore bold flavors and healthy dining. Serve it with a crisp salad or roasted vegetables for an unforgettable Mediterranean-inspired dining experience.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 4 whole Octopus tentacles
• 2 liters Water
• 500 milliliters White wine
• 2 whole Bay leaves
• 10 whole Peppercorns
• 1 tablespoon Salt
• 60 milliliters Olive oil
• 3 tablespoons Lemon juice
• 1 teaspoon Lemon zest
• 2 cloves Garlic, minced
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Fresh oregano, chopped
• 0.5 teaspoon Black pepper

Directions

Step 1

Begin by cleaning the octopus tentacles under cold running water. Ensure they are free of any debris or residue.

Step 2

In a large pot, bring 2 liters of water and 500 milliliters of white wine to a boil. Add the bay leaves, peppercorns, and salt.

Step 3

Once the liquid is boiling, submerge the octopus tentacles completely. Reduce the heat to a simmer and cook for about 45 minutes or until the tentacles are tender when pierced with a fork.

Step 4

Remove the tentacles from the pot and allow them to cool slightly. Pat them dry with paper towels to remove excess moisture.

Step 5

Preheat your grill to medium-high heat. While the grill heats up, prepare the lemon-herb vinaigrette by mixing together the olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, chopped oregano, and black pepper in a small bowl.

Step 6

Brush the octopus tentacles with some olive oil to prevent sticking and enhance grill marks. Place them on the preheated grill.

Step 7

Grill the tentacles for about 4-5 minutes on each side, or until they develop a nice char and are heated through.

Step 8

Once grilled, remove the tentacles from the heat. Arrange them on a serving platter and drizzle generously with the fresh lemon-herb vinaigrette.

Step 9

Serve immediately, garnished with additional parsley and lemon wedges if desired. Enjoy your high-protein grilled octopus with a side of your choice for a complete meal.

Nutrition Facts

Serving size	(3014.2g)

Amount per serving	% Daily Value*
Calories	1257.8

Total Fat 61.4g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 5.4g
Cholesterol 192mg	0%
Sodium 8093.5mg	0%
Total Carbohydrate 41.1g	0%
Dietary Fiber 3.2g	0%
Total Sugars 6.2g
Protein 54.0g	0%

Vitamin D 0IU	0%
Calcium 371.4mg	0%
Iron 7.6mg	0%
Potassium 2014.4mg	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: 59.2%

Protein: 23.2%

Carbs: 17.6%