Low Fat Crispy Fried Octopus

Experience a guilt-free twist on a seafood favorite with this Low Fat Crispy Fried Octopus recipe! Perfectly tender octopus pieces are coated in a light, flavorful batter made with paprika, garlic powder, and cold sparkling water, then crisped to golden perfection in the air fryer for a low-fat alternative to traditional deep-frying. Infused with zesty notes of lemon and a touch of white wine vinegar during cooking, this dish delivers bold, restaurant-quality flavors while staying surprisingly light. Ready in just an hour, this recipe is ideal for impressing guests or elevating weeknight dinners. Garnished with fresh parsley and a squeeze of citrus, it’s a healthier way to enjoy crispy, crunchy seafood at home!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound octopus
• 3 cups water
• 0.25 cup white wine vinegar
• 1 whole bay leaf
• 1 whole lemon
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.5 cup all-purpose flour
• 0.5 cup cornstarch
• 1 teaspoon baking powder
• 0.75 cup cold sparkling water
• 1 teaspoon paprika
• 1 as needed olive oil spray
• 2 tablespoons parsley
• 1 teaspoon garlic powder

Directions

Step 1

Rinse the octopus under cold running water and remove any beak if present.

Step 2

In a large pot, combine 3 cups of water, white wine vinegar, bay leaf, half of the lemon (sliced), and a pinch of sea salt.

Step 3

Bring to a simmer over medium heat, then add the octopus. Cover and cook over low heat for about 25-30 minutes, or until the octopus is tender. Pierce it with a fork to check for tenderness.

Step 4

Remove the octopus from the pot and cool completely. Once cooled, pat it dry and cut into 1-inch pieces.

Step 5

In a mixing bowl, combine the flour, cornstarch, baking powder, paprika, garlic powder, the remaining sea salt, and black pepper.

Step 6

Slowly whisk in the cold sparkling water, mixing until smooth. You should have a light batter that can coat the back of a spoon.

Step 7

Preheat an air fryer to 400°F (200°C).

Step 8

Dip the octopus pieces into the batter, allowing any excess to drip off.

Step 9

Place the octopus pieces in the air fryer basket in a single layer. Lightly spray with olive oil.

Step 10

Air fry for 10 minutes, shaking the basket halfway through, until golden and crispy.

Step 11

Garnish with chopped parsley and a squeeze of the remaining lemon before serving.

Nutrition Facts

Serving size	(1585.1g)

Amount per serving	% Daily Value*
Calories	1423.9

Total Fat 60.5g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 22.8g
Cholesterol 195.0mg	0%
Sodium 5159.7mg	0%
Total Carbohydrate 148.5g	0%
Dietary Fiber 7.6g	0%
Total Sugars 2.9g
Protein 68.0g	0%

Vitamin D 0IU	0%
Calcium 349.1mg	0%
Iron 27.1mg	0%
Potassium 1643.7mg	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: 38.6%

Protein: 19.3%

Carbs: 42.1%