Warm Octopus and Potatoes

2 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.

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Preparation : 10 min Cooking : 1 h
490 calories/serving

Ingredients

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 65 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

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.

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. Take the octopus off the pot then transfer it to a bowl with enough cooking liquid to cover. Let it cool down completely in the liquid. 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.

Observations

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

per 1 serving (290 g)

Amount

% Daily Value

Calories

490

Fat

23 g

36 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

100 mg

Sodium

470 mg

20 %

Carbohydrate

38 g

13 %

Fibre

2 g

10 %

Sugars

2 g

Net Carbs

36 g

Protein

33 g

Vitamin A

15 %

Vitamin C

47 %

Calcium

12 %

Iron

75 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables 0
Meat and Alternatives 3 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • 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

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