Mediterranean Diet Grilled Octopus

Elevate your seafood game with this Mediterranean Diet Grilled Octopus recipe, a dish that perfectly combines tender, flavorful octopus with zesty Mediterranean ingredients. Simmered with aromatic bay leaves and optional white wine for added depth, the octopus is then marinated in a vibrant mix of extra virgin olive oil, fresh lemon juice, garlic, parsley, and a touch of spice from red pepper flakes. After soaking up the tangy, herby marinade, it’s grilled to perfection, achieving a crisp, charred exterior and a melt-in-your-mouth texture. Serve it warm with lemon wedges and a side of fresh salad or grilled vegetables for a light yet satisfying seafood masterpiece that’s high in protein and brimming with heart-healthy Mediterranean flavors. Ideal for dinner gatherings or summer barbecues, this recipe is not only delicious but also a feast for the senses!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 pounds Whole octopus
• 0.5 cups Olive oil
• 0.25 cups Lemon juice
• 4 pieces Garlic cloves, minced
• 0.25 cups Fresh parsley, chopped
• 1 teaspoons Dried oregano
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 0.5 teaspoons Red pepper flakes
• 2 pieces Bay leaves
• 0.5 cups White wine (optional)

Directions

Step 1

Rinse the octopus under cold running water to remove any sand or residue. If not already done, remove the beak by making a circular cut around it at the mouth with a small sharp knife and pushing it out.

Step 2

Fill a large pot with water and add bay leaves. If desired, add white wine for extra flavor. Bring the water to a boil over high heat.

Step 3

Once boiling, carefully lower the octopus into the pot. Reduce the heat to medium-low and let simmer for about 40 to 45 minutes, or until the octopus is tender when pierced with a fork.

Step 4

While the octopus is cooking, prepare the marinade. In a medium bowl, combine olive oil, lemon juice, minced garlic, chopped parsley, dried oregano, salt, black pepper, and red pepper flakes. Mix well and set aside.

Step 5

Once the octopus is cooked, remove it from the pot and allow it to cool slightly. Pat the octopus dry with paper towels to remove excess moisture.

Step 6

Place the octopus in a large bowl or a resealable plastic bag. Pour the marinade over the octopus and ensure it is well-coated. Let it marinate in the fridge for at least 30 minutes to an hour.

Step 7

Preheat a grill to medium-high heat. Oil the grates to prevent sticking.

Step 8

Remove the octopus from the marinade, shaking off excess oil. Grill the octopus directly on the grill grates for about 3 to 4 minutes per side, or until slightly charred and crispy on the outside.

Step 9

Remove the grilled octopus from the grill and let it rest for a few minutes. Slice it into serving pieces and drizzle with any remaining marinade or additional olive oil if desired.

Step 10

Serve the grilled octopus warm with a side of lemon wedges, fresh salad, or grilled vegetables to enhance the Mediterranean flavors. Enjoy!

Nutrition Facts

Serving size	(1279.7g)

Amount per serving	% Daily Value*
Calories	1913.4

Total Fat 122.1g	0%
Saturated Fat 19.4g	0%
Polyunsaturated Fat 10.6g
Cholesterol 435.4mg	0%
Sodium 4491.5mg	0%
Total Carbohydrate 37.7g	0%
Dietary Fiber 3.7g	0%
Total Sugars 3.6g
Protein 138.8g	0%

Vitamin D 0IU	0%
Calcium 676.9mg	0%
Iron 53.8mg	0%
Potassium 3980.9mg	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: 60.9%

Protein: 30.8%

Carbs: 8.4%