Low Sodium Grilled Octopus
Experience the irresistible flavors of the sea with this Low Sodium Grilled Octopus recipe, a perfect balance of tender, perfectly charred octopus and vibrant Mediterranean seasonings. Simmered with aromatic bay leaves, white wine, and fresh lemon, the octopus is infused with subtle, natural flavors before being finished on the grill for a smoky, crisp caramelization. This heart-healthy dish skips the salt but packs a punch with a zesty marinade of olive oil, garlic, fresh thyme, and parsley. It’s an impressive yet approachable option for seafood lovers, ready in just over an hour and ideal for sharing. Serve with fresh lemon wedges and a side of greens for a light, flavorful meal that celebrates bold, clean ingredients. Perfect for summer cookouts or an elegant dinner, this low sodium recipe is a delicious way to enjoy grilled octopus without sacrificing flavor.
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Ingredients
- 2 pounds Whole octopus, cleaned
- 2 Lemon, halved
- 4 tablespoons Olive oil
- 4 cloves Garlic, minced
- 1 teaspoon Black pepper
- 1 tablespoon Fresh thyme
- 2 tablespoons Fresh parsley, chopped
- 1 cup White wine
- 2 Bay leaves
- 4 cups Water
Directions
Step 1
Start by rinsing the octopus under cold water. Ensure it's thoroughly cleaned and remove any debris or skin if necessary.
Step 2
In a large pot, combine the water, white wine, lemon halves, bay leaves, and black pepper.
Step 3
Bring the mixture to a boil over high heat. Once boiling, add in the octopus, reduce the heat to low, and let it simmer for about 45 minutes or until the octopus becomes tender. Check tenderness by inserting a fork; it should slide in easily.
Step 4
While the octopus is simmering, prepare the marinade by combining olive oil, minced garlic, fresh thyme, and fresh parsley in a bowl.
Step 5
After simmering, remove the octopus from the pot and let it cool slightly. Pat dry with paper towels.
Step 6
Preheat your grill to medium-high heat.
Step 7
Brush the octopus with the prepared marinade, ensuring it's evenly coated. Allow it to marinate for about 10 minutes.
Step 8
Grill the octopus for about 4-5 minutes on each side, or until it's slightly charred and has crispy edges.
Step 9
Once cooked, remove from the grill, slice into bite-sized pieces, and drizzle with any remaining marinade for extra flavor.
Step 10
Serve with additional lemon wedges on the side for squeezing over the octopus before eating.
Nutrition Facts
| Serving size | (2300.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1511.7 |
| Total Fat 65.7g | 0% |
| Saturated Fat 10.6g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 435.4mg | 0% |
| Sodium 2139.1mg | 0% |
| Total Carbohydrate 44.0g | 0% |
| Dietary Fiber 4.6g | 0% |
| Total Sugars 5.6g | |
| Protein 138.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 648.3mg | 0% |
| Iron 51.4mg | 0% |
| Potassium 3667.8mg | 0% |
Source of Calories