Free Healthy Recipe - Mediterranean Octopus Casserole

Dairy free, Low fat, Low GI, Low sugar

A fast growing robust species, octopus is extremely rich in iron and B12 and unlike most seafood, is extremely inexpensive.

2 stalks celery
1 carrot peeled and halfed
1 onion peeled and halved
3 litres water
750 g medium sized octopus, cleaned
1 tbs olive oil
2 cloves garlic
1 red chilli, deseeded
1 fennel sliced
1 tbs thyme
1 tbs oregano
1/3 cup kalamata olives, pitted

Place the celery, carrot, onion, bay leaves, peppercorns in a large pan with the water and vinegar and bring to the boil. Add the octopus and cook for 35 minutes.
Remove the octopus from the liquid and reserve the liquid to use as stock. Cut the octopus into small pieces approx 5mm long.

Heat the olive oil in a pan and sauté the garlic, chilli, and fennel for 3 - 4 minutes. Add the tomatoes, octopus, 1 ½ cup of the octopus stock, the herbs and olives. Simmer for 40 minutes.
Serve with wholemeal pasta and steamed green veggies or salad.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 70 mins
Ready in: 80 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1335 kj
Calories 319 kcal
Fat 8.2 g
Saturated Fat 1.4 g
Total Carbohydrate 12.2 g
Total Protein 46.6 g
Fibre 4.3 g

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