Grilled Octopus Recipe

Try this easy octopus recipe to remove fears or doubts when cooking one of the best seafood options.

Octopus has a unique texture and is suited for either slow cooking or grilling. The flavor is unique with no comparison, and its unusual nutrient density with minerals and vitamins is exceptional.

Cephalopods are generally good nutritional sources of proteins, minerals, omega-3 fatty acids, as well as micronutrients, and their fat content is low.” 1

How to Cook Octopus At Home

You should not be intimidated by cooking octopus at home. It is easier than you think. Following this easy octopus recipe below will make it effortless, and you will be genuinely cherished and respected by anyone you serve this meal to.

Octopus is one of those proteins that is rarely an everyday option compared to chicken or beef. It is more associated with eating out at restaurants or having tapas. But that should not be the case.

Octopus can look intimidating but is far from it once you remove your fears and gain confidence.

How to Prepare Octopus

Preparing an octopus is straightforward but can depend on how and where you purchase it. Some fishmongers can prepare it for cooking, aka ready to go, removing its beak and eyes.

The beak is found in the center, underneath the head area, requiring a sharp knife to make an incision and then squeeze or scrap out. This is typically black.

Once the beak is removed, you can continue to clean the octopus under running water or in a bowl - you can use a little bicarbonate soda to do this. If you want to scrub the tentacles a little, using your hands is the easiest way. There is no need to soak the octopus.

Some people believe the octopus is tender when you freeze, but this is a folkstory tale. I have not noticed any differences either way. You might even only be able to purchase it frozen and have no choice. If that’s the case - defrost and then prepare as outlined.

The First Cooking Stage: Boiling

When the Octopus is prepared and cleaned, you can begin the first cooking stage, boiling.

In a deep saucepan or pot with a lid that can hold the Octopus comfortably. Fill up with filtered water. Do not add too much salt to the bank. Add to the saucepan / put - a halved onion, a few onion cloves, fresh herbs like rosemary or bay leaf, black peppercorns. Bring to a boil and slowly drop the Octopus tentacles only in the boiling water, like dipping your toes into the sea. Dip the tentacles in the water 2-3 times for 10-20 seconds each time. This will curl the tentacles in that desired finished look.

Once done, fully submerge the Octopus, reduce the temperature to a low simmer, put the lid on, and cook away for around 45-90 minutes. Check the tenderness with a small sharp knife around the thickest part of the tentacles around the 45-minute mark. Slow and steady is the key with the boiling, and the size/weight of the Octopus will dictate the cooking time. The Octopus I sued was around 1.2 Kilograms.

Once tender and soft, remove and allow to cool down on a plate.

Prepare the marinade for the next stage of cooking - grilling.

The Best Octopus Marinade

The marinade I used for this recipe includes:

• Extra virgin olive oil or use melted ghee

• Fresh rosemary - finely diced.

• 4 garlic cloves - finely chopped.

• Sea salt and freshly ground black pepper.

• 2 tbsp of Achiote - a Central American vibrant red paste (find out more here). If not available, then use smoked paprika and harissa paste.)

Once the Octopus is extraordinary enough to handle, slice it into your desired serving slices. Then, marinate the octopus for around 20-30 minutes. Make sure all the tentacles are coated.

I used a barbeque, but the grill in an oven would suffice.

Heat the grill or barbeque to medium-high, then add the octopus slices. Cook for 3-4 minutes per side until a golden caramelized color is on each side. Transfer to a plate to serve.

What To Serve With

This differs depending on where you are in the world. In central America, it could be a vibrant rice dish; in Spain, it could be mashed potatoes. I kept my version simple with baked potato wedges and grilled zucchini/courgettes. But it can be served with a fresh salad.

Serving-wise, it could be a great main course or starter.

Nutritional Benefits of Octopus

Octopus is surprisingly a great source of minerals and vitamins. It contains very little fat, ideal for those who want to leverage a higher protein, lower calorie framework for weight loss. Octopus has excellent vitamin B12 levels compared to beef, decent zinc, folate (vitamin B9), and vitamin E (shown above in the image).

You will be pleased to know squid and octopus typically contain low levels of heavy metals.

“Recent measurements of non-essential, toxic elements (mercury, cadmium, lead, and arsenic) in the most commonly consumed species octopus, squid, and cuttlefish caught in the Mediterranean have shown that octopus and squid the least” 1

Make octopus part of a weekly meal.

Grilled Octopus Step-By-Step

Serves: 4
Skill level: Medium
Prep time: 15 minutes
Cooking time: 90-120 minutes

Ingredients

• 1 kg octopus - eyes and beak removed and cleaned (eyes are typically removed prior)

• 1/2 tbsp sea salt

• 8 garlic cloves - 4 of them finely diced

• 1 bay leaf (optional)

• 4 black peppercorns

• 1 white onion - halved

• 3 rosemary sprigs. 2 of them finely diced

• 2 tbsp Extra virgin olive oil

• Achiote - 2 tbsp or use 1 tsp smoked paprika and 1 tbsp harissa

The Full Process

1. Remove the beak from the octopus, located in the center underside. Use a sharp knife to make an incision and scrape or squeeze it out.

2. In a cooking pot with a lid, fill it with filtered water, a bay leaf, fresh rosemary, an onion, 1 tbsp of extra virgin olive oil, a few garlic cloves, and black peppercorns. Bring it to a boil.

3. Wash the octopus and scrub clean. Once ready, the water is boiled. Dip the tentacles in the water only for 15 seconds and remove for 15 seconds, then repeat 3 times.

4. Reduce the heat to a low simmer. Slowly submerge all of the octopus in the water.

5. Cook for 45 to 90 minutes in the simmering water until the thickest part of the tentacle is soft and tender. This depends on the size of the octopus.

6. Remove the octopus from the water and cool on a plate while preparing the marinade.

7. Place all marinade ingredients (Achiote, garlic, rosemary, extra virgin olive oil, and sea salt in a pan or a bowl)

8. Slice the octopus into your desired slice sizes. Then, place it in the marinade. Rub the marinade all over the tentacles. Leave for 20 minutes.

9. Preheat the barbeque or oven grill to medium-high. Place the octopus slices on the grill. Grill for 3 minutes per side, then remove the serving with potatoes or vegetables.

References

1. Mouritsen, O.G. and Styrbæk, K. (2018) ‘Cephalopod gastronomy—a promise for the future’, Frontiers in Communication, 3. doi:10.3389/fcomm.2018.00038.

Grilled Octopus Nutritional Value (Per Serving)

CALORIES: 224
PROTEIN: 38
CARBS: 9
FAT: 9
FIBER:
VITAMIN B1: 0.1MG
VITAMIN B2: 0.1MG
VITAMIN B3: 5.2MG
VITAMIN B5: 1.3MG
VITAMIN B6: 0.9MG
VITAMIN B9: 40UG
VITAMIN B12: 50UG
CHOLINE: 162MG
VITAMIN A: 112UG
RETINOL: 112UG
VITAMIN C: 15MG
VITAMIN D: N/A
VITAMIN E: 4MG
VITAMIN K: 4UG
CALCIUM:132MG
COPPER: 1.1MG
IRON: 13MG
MAGNESIUM: 75MG
MANGANESE: 0.1MG
POTASSIUM: 875MG
SELENIUM: 112UG
ZINC: 4MG
OMEGA 3: 0.5G
OMEGA 6: 0.7G