Marinated Octopus Salad

1 Reviews
100% would make this recipe again

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.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 1 h Standing : 30 min
290 calories/serving


900 g octopus, frozen, cleaned
1/2 red onions, finely chopped 80 g
1 stalk celery, finely chopped 70 g
2 radishes, finely chopped 30 g
4 tsp capers, finely chopped 12 g
1/4 cup extra virgin olive oil 65 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tsp dried oregano 1 g

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.


  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. Leave the octopus to cool down completely in the liquid until at room temperature. Transfer the octopus to a cutting board, discard the skin and cut the meat into bite-sized pieces. Set aside.
  3. Meanwhile, finely chop the vegetables then add them to a salad bowl. Pour in the oil and lemon juice. Add the octopus, season with salt and pepper, sprinkle with oregano and toss well. Let stand 30 min before serving.

Nutrition Facts Table

per 1 serving (150 g)


% Daily Value




17 g

26 %

Saturated 2.4 g
+ Trans 0 g

12 %


90 mg


520 mg

22 %


7 g

2 %


1 g

3 %


1 g

Net Carbs

6 g


27 g

Vitamin A

9 %

Vitamin C

21 %


10 %


64 %


This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Iron, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E, Zinc
Good source of  :
Folacin, Magnesium, Phosphorus, Vitamin K
Source of  :
Calcium, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C


1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.


1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.