Octopus Salad (Ensalada de Pulpo)

Gluten Free
Dairy Free
Very Healthy
Health score
97%
Octopus Salad (Ensalada de Pulpo)
135 min.
4
340kcal

Suggestions


Welcome to a culinary adventure that will transport your taste buds straight to the Mediterranean! This Octopus Salad, or Ensalada de Pulpo, is not just a dish; it's a celebration of fresh flavors and vibrant ingredients. With a health score of 97, this gluten-free and dairy-free delight is perfect for those seeking a nutritious yet satisfying meal.

Imagine tender pieces of octopus, lovingly baked on a bed of fresh herbs, absorbing all the aromatic goodness. The octopus is then combined with crisp cucumbers, zesty lime juice, and a hint of jalapeño for a delightful kick. Each bite is a harmonious blend of textures and flavors, making it an ideal side dish, a light lunch, or even a main course that will impress your guests.

Not only is this salad a feast for the senses, but it also boasts a caloric breakdown that is as appealing as its taste. With 41.89% protein, 43.22% healthy fats, and only 14.89% carbs, you can indulge guilt-free. Whether you're hosting a summer gathering or simply looking to elevate your lunch routine, this Octopus Salad is sure to become a favorite in your culinary repertoire. So, roll up your sleeves and get ready to dive into this deliciously healthy dish!

Ingredients

  • pound octopus legs cleaned
  • servings salt 
  • large sprigs oregano fresh
  • large sprigs parsley fresh
  • sprigs cilantro leaves fresh
  • cup cucumber thick peeled seeded chopped ( if the peels are and bitter, otherwise leave them on)
  • 0.5 cup onion red finely chopped
  •  spring onion sliced
  •  jalapeno fresh hot minced seeded for heat, if really , only use a small amount (test )
  • 0.5 cup cilantro leaves fresh chopped (loose)
  • 0.5 teaspoon oregano dried
  • Tbsp juice of lime 
  • Tbsp apple cider vinegar 
  • 0.3 cup olive oil 
  • cups tomatoes seeded chopped

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • dutch oven

Directions

  1. Heat a large pot of lightly salted water to a boil.
  2. Place the raw octopus in the boiling water, return the water to a boil, and boil for 2 minutes. Then remove the octopus from the pot and place to cool on a sheet pan. Discard the cooking water.
  3. Cut the octopus into large pieces, discard anything that doesn't look like meat (innards, beak, etc.) that somehow slipped by the cleaning process.
  4. Place the pieces of the octopus on the bed of herbs.
  5. Bake: Prepare a bed of herbs (parsley, cilantro, fresh oregano) in a small Dutch oven or covered casserole.
  6. Place the octopus pieces on top of the herbs, cover and bake in a 250°F (120°C) oven for 1 3/4 hours, until tender (adjust cooking time for smaller or larger octopi).
  7. Prep the baked octopus pieces:
  8. Remove the pieces of octopus to a sheet pan to cool. When cool to touch, pull off any gelatinous bits that surround the pieces of the octopus that you don't want to eat. (It's a texture thing. If you don't mind the texture, don't worry about it, it tastes good.)
  9. You may also notice small round pieces of meat that sort of look like eyeballs. They're not eyeballs, but pieces from the octopus' suction cups on the tentacles. They taste good too, just like the rest of the octopus.
  10. Cut the meat into 1/2-inch pieces. You should have close to 2 cups of chopped octopus meat.
  11. Combine with remaining ingredients (except tomato) and chill:
  12. Place the chopped octopus into a large, non-reactive bowl.
  13. Add the cucumbers, red onion, scallions, cilantro, dried oregano, and jalapeño.
  14. Add the lime juice, cider vinegar, olive oil, a sprinkle of salt, and stir to combine. Cover and chill for 2 hours or overnight.
  15. To serve, stir in the chopped tomatoes.

Nutrition Facts

Calories340kcal
Protein41.89%
Fat43.22%
Carbs14.89%

Properties

Glycemic Index
72.5
Glycemic Load
1.47
Inflammation Score
-9
Nutrition Score
33.151739244876%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.54mg
Apigenin
0.55mg
Luteolin
0.07mg
Isorhamnetin
1mg
Kaempferol
0.32mg
Myricetin
0.14mg
Quercetin
7.02mg

Nutrients percent of daily need

Calories:340.05kcal
17%
Fat:16.15g
24.85%
Saturated Fat:2.43g
15.17%
Carbohydrates:12.52g
4.17%
Net Carbohydrates:10.4g
3.78%
Sugar:3.82g
4.25%
Cholesterol:108.86mg
36.29%
Sodium:724.39mg
31.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.22g
70.44%
Vitamin B12:45.36µg
755.99%
Selenium:101.87µg
145.52%
Iron:12.82mg
71.23%
Copper:1.08mg
54.15%
Vitamin K:51.17µg
48.73%
Vitamin B6:0.95mg
47.46%
Phosphorus:460.5mg
46.05%
Vitamin C:33.22mg
40.26%
Vitamin E:5.43mg
36.2%
Potassium:1113.68mg
31.82%
Zinc:4.11mg
27.37%
Vitamin B3:5.4mg
26.99%
Vitamin A:1318.34IU
26.37%
Magnesium:87.67mg
21.92%
Folate:66.52µg
16.63%
Calcium:155.68mg
15.57%
Vitamin B5:1.35mg
13.52%
Manganese:0.27mg
13.31%
Fiber:2.12g
8.48%
Vitamin B1:0.13mg
8.41%
Vitamin B2:0.14mg
8.02%