Italian-Style Grilled Octopus – A Healthy Seafood Delight

If you’re looking to enjoy a flavorful, protein-packed seafood dish, Italian-style grilled octopus is a perfect choice. This recipe combines tender octopus with fresh herbs, olive oil, and zesty lemon, making it not only delicious but also heart-healthy and low in calories.

Why This Recipe Is Healthy

Octopus is rich in lean protein, low in fat, and contains essential nutrients such as vitamin B12, iron, and omega-3 fatty acids. Grilling instead of frying reduces extra calories, while the addition of fresh herbs and lemon enhances flavor without added sodium.

Ingredients

• 1 kg (2.2 lbs) octopus, cleaned

• 3 cloves garlic, minced

• 3 tablespoons extra virgin olive oil

• 1 lemon (juice and zest)

• 1 teaspoon dried oregano

• Fresh parsley, chopped, for garnish

• Salt and black pepper, to taste

Instructions

1. Tenderize the Octopus

   • Bring a large pot of water to a boil.

   • Add the octopus and simmer gently for 40–50 minutes until tender. Drain and let it cool slightly.

2. Marinate

   • In a bowl, mix olive oil, garlic, lemon juice, lemon zest, oregano, salt, and pepper.

   • Toss the octopus in the marinade and let it sit for 20–30 minutes.

3. Grill the Octopus

   • Preheat your grill to medium-high heat.

   • Grill the octopus for 3–4 minutes per side, until slightly charred.

4. Serve

   • Slice into bite-sized pieces, drizzle with a little extra olive oil, and garnish with fresh parsley.

   • Serve with a side of steamed vegetables or a light salad for a complete, healthy meal.

Tips for the Perfect Grilled Octopus

• Tenderness is key: Simmering ensures your octopus isn’t chewy.

• Marinate generously: Letting it soak up herbs and olive oil enhances flavor.

• Grill for char, not long cooking: The octopus is already cooked; grilling adds smokiness.