Mediterranean Diet Stir-Fried Octopus with Vegetables

Dive into vibrant Mediterranean flavors with this Stir-Fried Octopus with Vegetables, a wholesome recipe that perfectly aligns with the Mediterranean diet. Tender, succulent octopus is paired with a medley of fresh vegetables—zucchini, cherry tomatoes, red bell peppers, and red onion—stir-fried in heart-healthy olive oil and infused with fragrant garlic, dried oregano, and a tangy splash of lemon juice. Briny Kalamata olives and fresh parsley add authentic Mediterranean flair, while the quick cooking method ensures the vegetables stay crisp and flavorful. Perfect as a light yet satisfying main dish, this nutrient-packed recipe is ideal for seafood lovers and fans of healthy, Mediterranean-inspired cuisine. Easy to prepare and ready in under an hour, it's a crowd-pleaser whether served alone or with crusty whole-grain bread or a refreshing arugula salad.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound Fresh or frozen octopus
• 3 tablespoons Olive oil
• 3 cloves Garlic cloves, minced
• 1 cup Cherry tomatoes, halved
• 1 medium Zucchini, sliced into half-moons
• 1 large Red bell pepper, sliced
• 1 small Red onion, thinly sliced
• 0.5 cup Kalamata olives, pitted and halved
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Lemon juice
• 1 teaspoon Dried oregano
• 0.5 teaspoon Sea salt
• 0.25 teaspoon Black pepper

Directions

Step 1

If using frozen octopus, thaw it completely in the refrigerator. Rinse the fresh or thawed octopus under cold water to clean it thoroughly.

Step 2

Bring a large pot of water to a boil. Add a pinch of salt and boil the octopus for 20-30 minutes, or until it is tender. The cooking time may vary depending on the size of the octopus. Check for doneness by piercing the thickest part with a fork; it should insert easily.

Step 3

Once cooked, drain the octopus and let it cool slightly. Cut it into bite-sized pieces and set aside.

Step 4

In a large skillet or wok, heat the olive oil over medium-high heat. Add the minced garlic and sauté for 1 minute, or until fragrant.

Step 5

Add the sliced red onion to the skillet and stir-fry for 2-3 minutes until it begins to soften.

Step 6

Toss in the cherry tomatoes, zucchini, and red bell pepper. Stir-fry the vegetables for 5-6 minutes, or until they are tender but still slightly crisp.

Step 7

Add the cooked octopus to the skillet, stirring to combine. Sprinkle with salt, black pepper, and dried oregano.

Step 8

Continue to cook for another 3-4 minutes, allowing the octopus to absorb the flavors of the vegetables and spices.

Step 9

Add the Kalamata olives and drizzle with lemon juice. Stir well to distribute the seasoning evenly. Cook for an additional 1-2 minutes.

Step 10

Remove the skillet from heat and garnish the dish with freshly chopped parsley.

Step 11

Serve warm as a main dish or alongside crusty whole-grain bread or a light arugula salad. Enjoy!

Nutrition Facts

Serving size	(1214.1g)

Amount per serving	% Daily Value*
Calories	1182.8

Total Fat 75.7g	0%
Saturated Fat 11.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 217.7mg	0%
Sodium 3814.2mg	0%
Total Carbohydrate 50.7g	0%
Dietary Fiber 13.0g	0%
Total Sugars 17.6g
Protein 76.2g	0%

Vitamin D 0IU	0%
Calcium 439.7mg	0%
Iron 29.7mg	0%
Potassium 3090.7mg	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: 57.3%

Protein: 25.6%

Carbs: 17.1%