Main courseVegetarian€€€
Slow-Roasted Octopus with Potatoes, Olives and Mediterranean Herbs
Prepare the perfect oven-roasted octopus, crispy on the outside and tender on the inside. This recipe combines traditional Mediterranean flavors with potatoes and olives for a superbly balanced lunch.
Prep time
20 min
Cook time
90 min
Total time
110 min
Servings
4
Recipe
Soup, SWANSON, vegetable broth
1500 mlPotatoes, russet, without skin, raw
800 gTomatoes, grape, raw
200 gOnions, red, raw
1 mediumBLACK OLIVES
100 gAlcoholic beverage, wine, table, white
100 mlOil, olive, extra virgin
3 tbspVinegar, balsamic
1 tbspGarlic, raw
4 cloveSpices, oregano, dried
1 tspSpices, bay leaf
2 wholeSalt, table, iodized
Parsley, fresh
1 bunchPer servingTotal
Calories:410.9 kcal1643.4 kcal
Protein:6.7 g26.6 g
Carbohydrates:48.5 g193.9 g
Fiber:34 g136.1 g
Water:628.1 ml2512.3 ml
Fat:18.7 g74.6 g
Micronutrients
Sugar:5.7 g22.9 g
Saturated fat:3.6 g14.2 g
Cholesterol:0 mg0 mg
Sodium:2585.4 mg10341.6 mg
Potassium:1250.7 mg5002.6 mg
Calcium:159.3 mg637.1 mg
Iron:3.9 mg15.4 mg
Magnesium:75 mg299.8 mg
Zinc:1.2 mg4.8 mg
Phosphorus:162.9 mg651.6 mg
Vitamin C:50.1 mg200.3 mg
Vitamin A:85.2 µg340.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Thaw the octopus before preparing it, as freezing breaks down the fibers and ensures the meat will be tender after roasting.
2
Preheat the oven to 180 °C.
3
In a large bowl, mix the sliced potatoes, red onion, garlic and olives. Add two tablespoons of olive oil, oregano, salt and pepper, and stir everything together well.
4
Spread the prepared vegetables over the bottom of the roasting pan, then place the whole octopus (or larger pieces of tentacles) on top.
5
Add the bay leaves and cherry tomatoes, then pour the white wine and balsamic vinegar over everything.
6
Cover the roasting pan tightly with a lid or aluminum foil, so the octopus slowly braises in its own juices in the oven.
7
Roast for 60 minutes at 180 °C. After one hour, carefully uncover the pan.
8
Raise the oven temperature to 210 °C. Remove the foil or lid and roast for another 20–30 minutes, until the liquid reduces and the potatoes turn golden and crispy.
9
Remove the roasted dish from the oven, sprinkle with fresh parsley and drizzle with the remaining tablespoon of olive oil.
10
Let the dish rest for 5 minutes before serving, so the flavors can meld together.
Nutritional benefits
Thanks to its high content of quality protein and low content of saturated fat, this meal supports tissue regeneration and heart health.
Similar recipes
34 g
85 g
32 g
Share your opinion
0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.