Grilled Octopus
Tender, smoky grilled octopus tentacles infused with garlic, lemon, and extra virgin olive oil. High in protein and low in carbs, this Mediterranean-inspired dish offers a wonderfully charred exterior and a tender, succulent bite.
Servings: 4
Calories: 240kcal
Ingredients
🍖The Octopus:
2 lbs (900g) whole octopus, cleaned (or pre-cooked/frozen tentacles)
1 medium yellow onion, halved
2 bay leaves
1 lemon, halved
🍖Marinade & Grilling Sauce:
1/4 cup extra virgin olive oil
3 cloves garlic, minced
1 tbsp fresh lemon juice
1 tbsp fresh oregano, finely chopped (or 1 tsp dried oregano)
1/2 tsp kosher salt
1/4 tsp freshly cracked black pepper
Fresh parsley, chopped (for garnish)
Instructions
🟢Simmer to Tenderize:
Place the cleaned octopus in a large pot with the halved onion, bay leaves, and lemon halves. Cover with water (do not add salt yet, as it can toughen the meat). Bring to a boil, then reduce heat to low, cover, and gently simmer for 35–45 minutes until a knife slides easily into the thickest part of the tentacle. Drain and pat dry.
🟢Prepare the Marinade:
In a small bowl, whisk together extra virgin olive oil, minced garlic, lemon juice, chopped oregano, salt, and black pepper.
🟢Marinate:
Brush the cooked octopus tentacles generously with half of the marinade. Let them sit at room temperature for 15 minutes.
🟢Grill:
Preheat your outdoor grill or a cast-iron grill pan to high heat (450°F–500°F / 230°C–260°C). Grill the octopus tentacles for 3–4 minutes per side, until a smoky, charred crust forms.
🟢Serve:
Transfer to a serving platter, drizzle with the remaining fresh marinade, and garnish with chopped fresh parsley and extra lemon wedges.
Notes
- Herb Swap: Replace fresh oregano with fresh thyme or cilantro depending on your flavor preference.
- Oil Alternative: Substitute extra virgin olive oil with avocado oil for a higher smoke point during direct grilling.
- Acid Variation: Replace lemon juice with red wine vinegar or sherry vinegar for a sharper, more traditional Mediterranean kick in the marinade.