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    Home » Seafood Recipes » Octopus Salad

    Octopus Salad

    Last updated: Mar 15, 2023 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

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    The perfect summer appetizer, this octopus salad is bursting with Mediterranean flavors. It's ready in about 15 minutes!

    The cilantro, kalamata olives, olive oil, and lemon juice elevate this simple salad into a delicacy. And using fully cooked octopus means it's so easy to assemble.

    Octopus salad served on a white plate with forks.

    I discovered my love of octopus in Argentina. When you think of Argentina in terms of food, you probably think about parrilla (grilled meat), empanadas, and alfajores. But while visiting there, we discovered that their seafood is absolutely amazing too.

    While we very much enjoyed the meaty platters of parrilla we were served:

    Parrilla - mixed grill - served to us in Buenos Aires.

    It was this octopus appetizer that we enjoyed at Agraz restaurant in Buenos Aires that we talk about to this day, ten years after our visit:

    Octopus that we were served in Argentina.

    It was succulent, flavorful, and well-seasoned. The outside was charred while the inside was wonderfully moist and juicy. It was perfect, and that's how we found out that we love eating octopus.

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Serving suggestions
    • Storing leftovers
    • Related recipes
    • Recipe Card

    Ingredients

    The ingredients needed to make an octopus salad.

    You'll only need a few simple ingredients to make this flavorful octopus salad. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:

    Cooked octopus: I get it at wildforkfoods.com. They have packaged octopus tentacles that are perfect for this recipe.

    Tomatoes: I use cherry tomatoes. If they're large, it's a good idea to cut them in half.

    Olives: You can use any type of olives you like, but pitted kalamata olives are especially good in this salad.

    Garlic: I use just one minced garlic clove. I do highly recommend using freshly minced garlic rather than jarred minced garlic.

    Cilantro: In many of my recipes I tell you that it's OK to use parsley instead of cilantro. Here, I'm not so sure. The cilantro is such an integral part of the flavor combination.

    To season: Kosher salt, freshly ground black pepper, and dried oregano.

    Lemon juice: You'll definitely want to use freshly squeezed lemon juice in the dressing.

    Olive oil: Make sure to use high-quality extra-virgin olive oil.

    Instructions

    Making this octopus salad couldn't be any easier! The detailed instructions are listed in the recipe card below. Here's an overview of the steps:

    • Cut the octopus tentacles into bite-size pieces.
    • Add the remaining ingredients
    • Gently mix to combine.
    • Serve immediately, or allow the salad to rest for 20 minutes, mix again, and serve!
    A six-photo collage showing the steps for making an octopus salad.

    Expert tip

    Since this recipe relies on fully cooked octopus, it will only be as good as the octopus you purchase. Octopus is typically boiled until it's tender, then added to recipes as is or quickly grilled or sauteed. It can become tough and gummy when overcooked.

    I find that the cooked octopus sold at wildforkfoods.com is excellent. Most pieces are nice and tender. Very few are gummy. It comes frozen, so make sure to fully defrost it before using it. 

    Frequently asked questions

    Do you have to boil octopus before eating?

    Yes. You need to boil it until it's tender, and then you can either use it immediately as we do here, or quickly grill or saute it.

    Whatever you do, remember that overcooked octopus becomes tough and gummy, so it's imperative not to overcook it.

    Does octopus taste like calamari?

    Not really. Octopus is fattier and more tender. It's a little chewy, even when perfectly prepared. It has its own unique flavor that can't really be compared to other seafood, so you'll just have to taste it and see for yourself!

    Can you eat octopus cold?

    Yes, absolutely. Once boiled until tender, you can chill it and use it in a cold salad as we do here and as Japanese cooks do when they prepare tako - octopus sashimi.

    Variations

    Here are a few ideas for varying this recipe:

    • Add ¼ cup of thinly sliced red onions
    • Use red wine vinegar instead of lemon juice
    • Add a tablespoon of capers
    • Add a pinch of red pepper flakes

    Serving suggestions

    I typically serve this salad as an appetizer and when I do, it feeds three. If I serve it as a main course, I divide it into two portions and add thick, buttered slices of almond flour bread on the side.

    Storing leftovers

    You can keep the leftovers in the fridge, in an airtight container, for 1-2 days. But if the octopus you've used has already spent some time in the fridge, take that into account.

    Octopus salad served on a white plate with a fork.

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    👩🏻‍🍳 I aim to publish a new recipe once or twice a month. Want these recipes in your inbox? Subscribe today! You can unsubscribe at any time.

    Recipe Card

    Octopus salad is served on a white plate with forks and a napkin.
    4.97 from 55 votes
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    Octopus Salad

    The perfect summer appetizer, this octopus salad is bursting with Mediterranean flavors.
    Prep Time15 minutes mins
    Rest time20 minutes mins
    Total Time35 minutes mins
    Course: Appetizer
    Cuisine: Spanish
    Servings: 3 servings
    Calories: 377kcal
    Author: Vered DeLeeuw
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    Ingredients

    • 12 oz octopus tentacles fully cooked
    • ½ cup cherry tomatoes (3 ounces; halved if large)
    • ½ cup kalamata olives pitted (2 ounces)
    • 1 garlic clove minced
    • ½ cup cilantro chopped
    • ½ teaspoon Diamond Crystal kosher salt or ¼ teaspoon of any other salt
    • ¼ teaspoon black pepper freshly ground
    • ¼ teaspoon dried oregano
    • 1 tablespoon lemon juice freshly squeezed, from ½ large lemon
    • 3 tablespoons olive oil extra-virgin

    Instructions

    • Remove the octopus tentacles from the package and place them on paper towels to remove excess liquid.
    • Cut the octopus into bite-size pieces. Place them in a glass or ceramic salad bowl.
    • Add the tomatoes, olives, garlic, cilantro, salt, pepper, dried oregano, lemon juice, and olive oil. Gently toss to coat.
    • Serve immediately, or - for the best results - cover and let the salad rest at room temperature for 20 minutes to allow the flavors to meld.
    • Gently mix again and serve.

    Video

    Notes

    • Since this recipe relies on fully cooked octopus, it will only be as good as the octopus you purchase. Octopus is typically boiled until tender, then added to recipes as is or quickly grilled or sauteed. It can become tough and gummy when overcooked. I find that the octopus sold at Wild Fork Foods is excellent. Most pieces are nice and tender. Very few are gummy. It comes frozen, so fully defrost it before using it.
    • If you'd like to lower the sodium content, you can use less salt. The octopus and olives are pretty salty, so depending on your palate, you might find that added salt isn't needed. Taste and decide for yourself.
    • You can keep the leftovers in the fridge, in an airtight container, for 1-2 days. But if the octopus you've used has already spent some time in the fridge, take that into account.

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    Nutrition per Serving

    Serving: 1cup | Calories: 377kcal | Carbohydrates: 8g | Protein: 34g | Fat: 22g | Saturated Fat: 3g | Sodium: 1031mg | Fiber: 1g | Sugar: 1g
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    DisclaimersMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

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    About the Author

    Vered Deleeuw Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

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      Recipe Rating




    1. Bryan Anthony

      June 22, 2023 at 9:19 am

      5 stars
      I used green olives and added a handful of capers. We all loved it.

      Reply
    2. Allen Gregoire

      June 21, 2023 at 3:11 pm

      3 stars
      This recipe is okay, but I prefer to use fresh octopus and char them on the grill. I like grilled octopus, it adds another level of flavor.

      Reply
    3. Susan K.

      June 20, 2023 at 2:04 pm

      5 stars
      This octopus salad is perfect for summer! Hubby loved it and I did too. Thank you for telling us about Wild Fork Foods - such a great website.

      Reply
    4. Anna

      June 19, 2023 at 11:33 am

      5 stars
      I used sun-dried tomatoes instead of fresh and basil instead of cilantro. It was lovely! My guests raved about it too.

      Reply

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    Healthy Recipes Blog was founded in 2011 by Vered DeLeeuw. It features real-food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.


    👩🏻‍🍳 I aim to publish a new recipe once or twice a month. Want these recipes in your inbox? Subscribe today! You can unsubscribe at any time.

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