About the Recipe
Tender grilled octopus served atop fresh, crisp greens with a bright lemon and olive oil dressing, finished with smoky paprika. While adventurous, this flavorful Mediterranean lunch is surprisingly approachable, and deliciously satisfying.
Ingredients
Ingredients:
Grilled Octopus:
4-6 oz cooked octopus tentacles (see tips below)
1 tablespoon extra-virgin olive oil
½ teaspoon smoked paprika
Sea salt and freshly ground black pepper, to taste
Salad Base:
2 cups mixed greens (arugula, spinach, lettuce blend)
1 tablespoon extra-virgin olive oil
Juice from ½ fresh lemon
Additional pinch of smoked paprika (optional)
Preparation
Octopus Preparation & Grilling:
Finding Octopus:
Check local seafood markets, specialty grocery stores, or ask at your grocery store's seafood counter.
Many markets sell pre-cooked, vacuum-sealed octopus tentacles, significantly simplifying preparation.
Cooking Fresh Octopus (if not pre-cooked):
If starting from fresh octopus, rinse well, then simmer gently in salted water for about 45-60 minutes, or until tender when pierced easily with a fork. Drain and cool.
Preparation Tip: Tenderness is key; gently simmer octopus rather than boiling rapidly to ensure softness.
Grill Octopus:
Brush cooked octopus tentacles with olive oil, season lightly with salt, pepper, and paprika.
Preheat a grill or grill pan over medium-high heat. Grill octopus for 3-4 minutes per side, just until lightly charred.
Assemble the Salad:
Salad Base: Toss mixed greens lightly with olive oil and lemon juice. Season gently with sea salt and pepper.
Plate & Serve: Arrange grilled octopus atop the greens, sprinkle lightly with additional paprika if desired, and serve immediately.
Easier-to-Find Substitutions for Octopus:
Shrimp: Quick-cooking, widely available, and similarly flavorful.
Calamari (Squid): Fast to grill, with a mild flavor and similar texture.
Scallops: Easy, tender, and naturally sweet—excellent grilled and quick to prepare.
Low-Carb Flavor Boost Options:
Lemon-Garlic Aioli (optional dairy): Serve on the side for creamy, savory richness.
Fresh Herbs: Sprinkle chopped parsley or oregano for freshness and aroma.
Red Pepper Flakes: Add a pinch to octopus before grilling for gentle heat.
Charred Lemon: Grill lemon halves briefly to intensify citrus flavor before squeezing over salad.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society