High Protein Stir-Fried Octopus with Vegetables
Dive into a flavorful, nutrient-packed meal with this High Protein Stir-Fried Octopus with Vegetables. Combining tender, bite-sized pieces of octopus with vibrant bell peppers, zucchini, and carrots, this dish is a colorful feast for the eyes and the palate. Infused with the aromatic flavors of garlic, ginger, and a tangy blend of low-sodium soy sauce and oyster sauce, every bite is a perfect balance of savory and spicy thanks to a hint of red chili flakes. This quick and easy stir-fry not only offers a high-protein boost but also provides essential vitamins and minerals from the fresh vegetables. Garnished with scallions and sesame seeds, it’s a wholesome dish that’s perfect as a standalone low-carb option or served over steamed rice or noodles for a more filling meal. Ready in just 35 minutes, this recipe is a must-try for seafood enthusiasts seeking a healthy, flavorful twist on stir-fry.
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Ingredients
- 500 grams Octopus (cleaned, fresh or thawed)
- 1 medium Red bell pepper (sliced into strips)
- 1 medium Green bell pepper (sliced into strips)
- 2 medium Carrots (julienned)
- 1 medium Zucchini (sliced into thin half-moons)
- 4 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Oyster sauce
- 2 teaspoons Sesame oil
- 2 tablespoons Olive oil (or another neutral cooking oil)
- 0.5 teaspoon Red chili flakes
- 2 stalks Scallions (thinly sliced, for garnish)
- 1 teaspoon Sesame seeds (for garnish)
Directions
Step 1
Rinse the octopus thoroughly under cold running water. If it is not already pre-cut, slice it into bite-sized pieces and set aside.
Step 2
In a small bowl, mix together the soy sauce, oyster sauce, and sesame oil. Set this sauce mixture aside for later use.
Step 3
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the minced garlic, grated ginger, and red chili flakes, stirring constantly for 30 seconds until fragrant.
Step 4
Add the octopus pieces to the skillet and stir-fry for 2-3 minutes until the octopus turns opaque and is just starting to cook through. Remove the octopus from the skillet and set aside temporarily.
Step 5
Add the remaining tablespoon of olive oil to the skillet. Toss in the sliced red and green bell peppers, carrots, and zucchini. Stir-fry the vegetables for 3-5 minutes until they are crisp-tender.
Step 6
Return the octopus to the skillet with the vegetables. Pour the prepared sauce mixture over the octopus and vegetables, tossing everything well to coat.
Step 7
Stir-fry for an additional 2-3 minutes to allow the sauce to thicken slightly and coat all the ingredients. Ensure the octopus is fully cooked but tender.
Step 8
Remove from heat and transfer the stir-fry to a serving platter. Garnish with sliced scallions and sesame seeds for an extra pop of flavor and texture.
Step 9
Serve immediately as a stand-alone dish or over steamed rice or noodles for a more substantial meal.
Nutrition Facts
| Serving size | (1315.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1152.1 |
| Total Fat 64.2g | 0% |
| Saturated Fat 9.6g | 0% |
| Polyunsaturated Fat 11.7g | |
| Cholesterol 282.4mg | 0% |
| Sodium 3827.2mg | 0% |
| Total Carbohydrate 59.2g | 0% |
| Dietary Fiber 12.9g | 0% |
| Total Sugars 21.7g | |
| Protein 91.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 395.4mg | 0% |
| Iron 24.3mg | 0% |
| Potassium 3857.0mg | 0% |
Source of Calories