Low Fat Grilled Octopus
Tender, smoky, and bursting with Mediterranean flavors, this Low Fat Grilled Octopus recipe is the perfect dish for healthy seafood enthusiasts. Featuring fresh octopus marinated in a zesty combination of lemon juice, olive oil, garlic, and aromatic herbs like parsley and oregano, this recipe ensures every bite is packed with flavor while staying low in fat. The octopus is first simmered to tender perfection in white wine and a bay leaf, then char-grilled to achieve a slightly crispy, caramelized exterior. Ready in just over an hour, this high-protein, low-calorie dish is ideal for impressing guests or treating yourself to gourmet dining at home. Serve with a squeeze of fresh lemon juice and a sprinkle of parsley for a light, tangy finish that’s as visually stunning as it is delicious. Perfect for grilling season or any time you crave a taste of coastal cuisine! Keywords: low fat grilled octopus, healthy seafood recipe, Mediterranean grilled octopus, light octopus dish, char-grilled octopus recipe.
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Ingredients
- 2 pounds fresh octopus
- 1 large lemon
- 2 tablespoons olive oil
- 4 small garlic cloves
- 2 tablespoons fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 bay leaf
- 1 cup white wine
Directions
Step 1
Clean the octopus by removing its head, beak, and innards. Rinse well under cold water to remove any sliminess.
Step 2
In a large pot, bring water to a boil and add the bay leaf. Add the octopus and cook for about 30 minutes, or until it is tender. A fork should easily pierce the thickest part.
Step 3
Drain the octopus and let it cool slightly, then cut into serving-sized pieces (about 3 inches long).
Step 4
In a large bowl, combine the juice from the lemon, olive oil, minced garlic, chopped parsley, dried oregano, salt, and pepper to create a marinade.
Step 5
Add the octopus pieces and toss well to coat. Allow it to marinate for at least 15 minutes and up to 1 hour in the refrigerator for maximum flavor.
Step 6
Preheat the grill to medium-high heat. You can also use a grill pan if cooking indoors.
Step 7
Remove the octopus from the marinade, allowing excess to drip off. Grill the octopus pieces for about 3-4 minutes on each side, or until they have nice char marks.
Step 8
While grilling, brush the octopus with some of the marinade to enhance the flavor.
Step 9
Once grilled to your liking, serve the octopus with a drizzle of fresh lemon juice and garnish with additional parsley if desired.
Nutrition Facts
| Serving size | (1267.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1242.6 |
| Total Fat 37.5g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 435.4mg | 0% |
| Sodium 3287.1mg | 0% |
| Total Carbohydrate 38.7g | 0% |
| Dietary Fiber 3.4g | 0% |
| Total Sugars 4.1g | |
| Protein 137.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 564.9mg | 0% |
| Iron 50.6mg | 0% |
| Potassium 3579.8mg | 0% |
Source of Calories