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Main mealBalancedMediterraneanFish & seafood€€€

Slow-Roasted Octopus with Potatoes, Olives and Mediterranean Herbs

Name: Slow-Roasted Octopus with Potatoes, Olives and Mediterranean Herbs
Prep time: 20 min
Cook time: 90 min
Total time: 110 min
Yield: 4
Ingredients: 1500 ml Soup, SWANSON, vegetable broth; 800 g Potatoes, russet, without skin, raw; 200 g Tomatoes, grape, raw; 1 medium Onions, red, raw; 100 g BLACK OLIVES; 100 ml Alcoholic beverage, wine, table, white; 3 tbsp Oil, olive, extra virgin; 1 tbsp Vinegar, balsamic; 4 clove Garlic, raw; 1 tsp Spices, oregano, dried; 2 piece Spices, bay leaf; Salt, table, iodized; 1 bunch Parsley, fresh

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 time20 min

Cook time90 min

Total time110 min

Servings4

Recipe

Soup, SWANSON, vegetable broth1500 mlPotatoes, russet, without skin, raw800 gTomatoes, grape, raw200 gOnions, red, raw1 mediumBLACK OLIVES100 gAlcoholic beverage, wine, table, white100 mlOil, olive, extra virgin3 tbspVinegar, balsamic1 tbspGarlic, raw4 cloveSpices, oregano, dried1 tspSpices, bay leaf2 pieceSalt, table, iodizedParsley, fresh1 bunch

Large roasting pan with lid (or aluminum foil)Large mixing bowlKnife and cutting board

Per servingTotal

Calories:411.2 kcal1644.6 kcal

Protein:6.7 g26.6 g

Carbohydrates:48.6 g194.2 g

Fiber:34.1 g136.2 g

Water:628.1 ml2512.3 ml

Fat:18.7 g74.7 g

Micronutrients

Sugar:5.7 g22.9 g

Saturated fat:3.6 g14.2 g

Cholesterol:0 mg0 mg

Sodium:2585.4 mg10341.7 mg

Potassium:1251.2 mg5004.7 mg

Calcium:160.1 mg640.5 mg

Iron:3.9 mg15.6 mg

Magnesium:75.1 mg300.2 mg

Zinc:1.2 mg4.8 mg

Phosphorus:163 mg652.1 mg

Vitamin C:50.1 mg200.5 mg

Vitamin A:85.5 µg341.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Thaw the octopus before preparing it, as freezing breaks down the fibers and ensures the meat will be tender after roasting.
2Preheat the oven to 180 °C.
3In 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.
4Spread the prepared vegetables over the bottom of the roasting pan, then place the whole octopus (or larger pieces of tentacles) on top.
5Add the bay leaves and cherry tomatoes, then pour the white wine and balsamic vinegar over everything.
6Cover the roasting pan tightly with a lid or aluminum foil, so the octopus slowly braises in its own juices in the oven.
7Roast for 60 minutes at 180 °C. After one hour, carefully uncover the pan.
8Raise 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.
9Remove the roasted dish from the oven, sprinkle with fresh parsley and drizzle with the remaining tablespoon of olive oil.
10Let 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.

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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.