Free Healthy Recipe - Mediterranean Octopus

Dairy free, Low carbohydrate, Low GI, Wheat Free

Copyright John Paul Urizar

Another fast growing robust species, octopus is extremely rich in iron and unlike most seafood, octopus is extremely inexpensive. This recipe uses medium sized octopus, which, when combined with the flavours of the Mediterranean, makes a delicious protein rich dish as satisfying as any other using meat.

1 stalk celery
1 carrot peeled and halved
1 onion peeled and halved
1 small fennel, cut into quarters
3 litres water
1 kg medium octopus, cleaned
2 vine-ripened tomatoes skin and seeds removed & cut into cubes
100 grams green olives, pitted and halved
2 cloves garlic, crushed
1 red chilli deseeded and finely sliced
2 tbsp olive oil
3 sprigs thyme, leaves removed

Place the celery, carrot, onion, fennel, bay leaves and peppercorn in a large pan with the water and vinegar and bring to the boil. Add the octopus and cook for 30 minutes to 1 hour depending on the size of the octopus. The octopus is tender when you can easily slide a knife through the thickest part of its tentacles.

Remove the octopus from the liquid and cut it into small pieces approx 5mm long.
Combine the octopus in a bowl with the tomatoes, green olives, garlic, chilli, olive oil and thyme.

Note: Reserve the octopus juice and use it to make soup.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 1 hr
Ready in: 1 hr 10 mins

Suitable for:
Dinner, Soup
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Nutritional Information - Per Serve
Kj 1910 kj
Calories 457 kcal
Fat 15.9 g
Saturated Fat 2.6 g
Total Carbohydrate 9 g
Total Protein 65.8 g
Fibre 5.8 g

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