Mediterranean Diet Grilled Octopus Tentacle with Lemon-Herb Vinaigrette

Indulge in the vibrant, coastal flavors of the Mediterranean with this Grilled Octopus Tentacle recipe, paired with a zesty Lemon-Herb Vinaigrette. Perfectly tenderized through a gentle simmer with aromatic bay leaf, the octopus tentacles are then charred to perfection on the grill, delivering a smoky, caramelized crust. The bright and refreshing vinaigrette, crafted from fresh lemon juice, olive oil, and fragrant herbs like parsley and oregano, elevates the dish with a burst of tangy freshness. This recipe not only highlights Mediterranean diet principles but also offers a gourmet seafood experience that’s surprisingly approachable. Serve with a garnish of lemon wedges for an irresistible, restaurant-quality dish that’s ideal for impressing guests or treating yourself to a healthy, flavorful meal.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 4 pieces Fresh octopus tentacles
• 1 whole Lemon
• 0.25 cup Olive oil
• 2 cloves Garlic cloves
• 2 tablespoons Fresh parsley
• 1 tablespoon Fresh oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Red wine vinegar
• 2 cups Water
• 1 whole Bay leaf
• 1 for garnish Lemon wedge

Directions

Step 1

Rinse the octopus tentacles under cold water and pat them dry with a paper towel.

Step 2

In a large pot, bring 2 cups of water to a boil and add the bay leaf along with a pinch of salt.

Step 3

Reduce the heat to a simmer, then add the octopus tentacles and cook them for 45 minutes or until they are tender. Use a fork to test the tenderness.

Step 4

Once cooked, remove the tentacles from the pot and let them cool slightly. Pat them dry with paper towels.

Step 5

While the octopus is cooling, prepare the lemon-herb vinaigrette. Mince the garlic cloves and finely chop the parsley and oregano.

Step 6

In a small bowl, combine the juice of 1 lemon, olive oil, minced garlic, chopped parsley, oregano, red wine vinegar, salt, and black pepper. Whisk the mixture well until all ingredients are thoroughly combined.

Step 7

Preheat a grill or grill pan to medium-high heat.

Step 8

Brush the octopus tentacles with a little olive oil to prevent sticking and place them on the grill. Cook for 3-4 minutes on each side until they develop a nice char.

Step 9

Remove the tentacles from the grill and transfer them to a serving platter.

Step 10

Drizzle the lemon-herb vinaigrette over the grilled octopus tentacles and garnish with a lemon wedge.

Step 11

Serve immediately and enjoy your Mediterranean Diet Grilled Octopus Tentacles with Lemon-Herb Vinaigrette.

Nutrition Facts

Serving size	(979.8g)

Amount per serving	% Daily Value*
Calories	825.5

Total Fat 59.9g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 5.4g
Cholesterol 163.2mg	0%
Sodium 3165.9mg	0%
Total Carbohydrate 18.4g	0%
Dietary Fiber 3.3g	0%
Total Sugars 1.7g
Protein 52.2g	0%

Vitamin D 0IU	0%
Calcium 279.6mg	0%
Iron 19.9mg	0%
Potassium 1419.1mg	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: 65.6%

Protein: 25.4%

Carbs: 9.0%