Marinated Octopus Salad

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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.

Preparation : 10 min Cooking : 1 h Standing : 30 min
290 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly

Ingredients

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.

Method

  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 (150g)

Amount

% Daily Value

Calories

290

Fat

17 g

26 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

90 mg

Sodium

520 mg

22 %

Carbohydrate

7 g

2 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

6 g

Protein

27 g

Vitamin A

9 %

Vitamin C

21 %

Calcium

10 %

Iron

64 %

Claims

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

DIABETES Exchange

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

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This recipe is in the following categories

Shellfish | Main courses/Entrées | Salads | High Iron | Source of Omega-3 | Halal | Diabetes-friendly | Italian