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Main mealLow carb, high fatBalancedMediterraneanFish & seafood€€€

Tender Octopus Salad, Mediterranean Style

Name: Tender Octopus Salad, Mediterranean Style
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 4
Ingredients: 1 kg Octopus (Alaska Native); 1 piece Spices, bay leaf; 3 clove Garlic, raw; 400 g Potatoes, russet, without skin, raw; 1 medium Onions, red, raw; 100 g Tomatoes, grape, raw; 2 tbsp Capers, canned; 50 g BLACK OLIVES; 1 bunch Parsley, fresh; 5 tbsp Oil, olive, extra virgin; 3 tsp Lemon juice, raw; 3 tsp Vinegar, cider; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

Learn how to prepare top-notch octopus salad that melts in your mouth. With the right cooking technique and fresh herbs, you'll create a healthy, protein-rich meal.

Prep time20 min

Cook time60 min

Total time80 min

Servings4

Recipe

For the octopus

Octopus (Alaska Native)1 kgSpices, bay leaf1 pieceGarlic, raw3 clove

For the salad

Potatoes, russet, without skin, raw400 gOnions, red, raw1 mediumTomatoes, grape, raw100 gCapers, canned2 tbspBLACK OLIVES50 gParsley, fresh1 bunchOil, olive, extra virgin5 tbspLemon juice, raw3 tspVinegar, cider3 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Large pot with lid,Cutting board,Kitchen knife,Large salad bowl

Per servingTotal

Calories:443.5 kcal1774 kcal

Protein:34.1 g136.2 g

Carbohydrates:23.9 g95.4 g

Fiber:17.5 g69.9 g

Water:357.3 ml1429.1 ml

Fat:23.6 g94.4 g

Micronutrients

Sugar:2.4 g9.4 g

Saturated fat:4.3 g17 g

Cholesterol:102.5 mg410 mg

Sodium:940.8 mg3763.3 mg

Potassium:630.7 mg2522.9 mg

Calcium:163 mg652.1 mg

Iron:14.2 mg56.8 mg

Magnesium:39.2 mg156.6 mg

Zinc:4.2 mg16.8 mg

Phosphorus:477.8 mg1911.1 mg

Vitamin C:32.4 mg129.6 mg

Vitamin A:32.3 µg129.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Thaw the octopus, which you have previously frozen (this breaks down the fibers and ensures tenderness), and rinse it well.
2Place the octopus in a dry pot without adding any water. Add bay leaf, garlic, and a wine cork. Cover the pot and cook slowly over medium heat for about 45–60 minutes. The octopus will release its own liquid and become tender in it. Once it's tender (check with a fork), let it cool in its own liquid.
3Meanwhile, boil the potatoes in their skins in salted water. Once cooked, let them cool slightly, peel, and cut into pieces or slices of your choice.
4Cut the cooled octopus into smaller bite-sized pieces. In a large bowl, combine the chopped octopus, boiled potatoes, red onion, tomato, capers, and olives.
5In a small bowl, prepare the dressing: mix olive oil, lemon juice, vinegar, salt, pepper, and chopped parsley.
6Pour the dressing over the salad and gently toss everything together. Let it rest for 15 minutes at room temperature so the flavors can blend, then serve.

Nutritional benefits

Thanks to its high content of selenium and vitamin B12, octopus salad supports thyroid function and contributes to the release of energy during metabolism.

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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.