Warm Octopus and Potatoes

Warm Octopus and Potatoes

Octopus meat has been popular throughout the Mediterranean for centuries. If you wish to give it a try, this recipe is very easy and tasty.

4 servings
Preparation 10 min
Cooking 1 h

490 calories per serving 


1 kg octopus, frozen , cleaned    
4 potatoes, peeled, then cut into slices or diced   800 g
1/4 cup extra virgin olive oil   65 mL
4 tsp lemon juice, freshly squeezed   1/2 lemon
1/4 cup Parsley and Garlic Base (Recipe)   65 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Traditional octopus processing often involved beating or pounding the flesh to damage and tenderize its fibers. Freezing does the same thing, and therefore frozen octopus is actually preferable to fresh.

A pressure-cooker will reduce the cooking time.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.


  1. Put the frozen octopus in a bowl, under running water to defrost it rapidly. Transfer it to a pot, add water to cover and a little salt. Turn the heat to medium, cover, and bring to a boil. Adjust the heat so that the liquid simmers slowly and cook until the octopus is tender, about 30 min per pound (1/2 kilo). Check with the sharp point of a thin-bladed knife; when it meets little resistance, the octopus is done. If using a pressure cooker the cooking time is reduced to 10 min per pound (1/2 kilo).
  2. Take the octopus off the pot then transfer it to a bowl with enough cooking liquid to cover. Let it cool down until cool enough to handle. Transfer the octopus to a cutting board, discard the skin and cut the meat into bite-sized pieces. Set aside in its cooled down liquid.
  3. Meanwhile, add the potatoes to the cooking pot and cook until the potatoes are tender, about 10-20 min, depending on the size of the potato pieces.
  4. Portion out the octopus and potato pieces to the serving plates. Drizzle with the olive oil and lemon juice, add the Parsley and Garlic Base then season with salt and pepper to taste. Toss gently then serve.


Octopus may be cooked in advance, cut into pieces, then kept in a container with its cooking liquid, and set aside in the refrigerator.

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)


% DV*

* DV = Daily Value




23 g

36 %

Saturated 3.5 g
+ Trans 0 g

17 %


95 mg


470 mg

20 %


38 g

13 %


2 g

10 %


2 g


33 g

Vitamin A

15 %

Vitamin C

45 %


10 %


70 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

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Free :
Added Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Fibre, Manganese, Vitamin A, Vitamin B2
Good source of :
Folacin, Vitamin B1, Vitamin C
Excellent source of :
Copper, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K, Zinc
Diet-related health claims :

More info

This recipe is in the following categories: Shellfish | Main courses/Entrées | Salads | Diabetes-friendly | Halal | Heart-healthy | High Iron | Low Saturated Fat | Italian

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