Marinated Octopus (Insalata di Polpo) is a delicious and refreshing seafood dish, typically served as an appetizer in Italian cuisine. This dish features tender octopus marinated in olive oil, lemon, garlic, and fresh parsley, resulting in a flavorful and aromatic seafood salad. The process involves boiling the octopus to achieve a tender texture, followed by marinating it to infuse the flavors. It’s a perfect dish for summer meals or any time you’re craving Mediterranean flavors.

Full Recipe:

Ingredients

• 2 kg octopus (tentacles only)

• 1 tablespoon white vinegar

• Extra virgin olive oil (at least ¼ cup)

• Juice of 1 small lemon

• 3–4 cloves garlic, chopped

• ½ bunch fresh parsley, leaves picked and chopped

• Sea salt, to taste

Directions

1. Prepare the Octopus:

   • Wash the octopus in a large bowl of water.

   • Fill a large pot with water and bring it to a boil. Dunk the octopus in and out of the boiling water quickly three times (this helps tenderize the flesh), and then place it in the pot with the vinegar added to the water.

   • Bring the water back to a boil, then reduce the heat and simmer, covered, for about 1 hour, or until the octopus is tender (test by poking with a fork after 50 minutes).

   • Remove the pot from heat and let the octopus cool completely in the water. This could take several hours.

2. Remove the Skin and Slice:

   • Once the octopus is cool, carefully remove it from the water. Cut off the tentacles and peel off the skin, which should come off easily. Leave the tip of the tentacles with the skin on if preferred, as the suction cups are edible and look nice.

   • Chop the octopus into bite-sized pieces.

3. Prepare the Marinade:

   • In a ceramic container, combine the olive oil, lemon juice, garlic, and chopped parsley. Add salt to taste.

   • Add the chopped octopus pieces to the marinade and mix well.

4. Marinate and Serve:

   • Cover the container and refrigerate the marinated octopus for up to 5 days. Before serving, allow the dish to sit at room temperature for about 30 minutes and stir the marinade if needed.

Estimated Nutritional Value (per serving)

Assuming the recipe serves 8

• Calories: 180–200 kcal

• Protein: 25g

• Fat: 12–14g

  • Saturated Fat: 1–2g

• Carbohydrates: 3–5g

  • Fiber: 1g

  • Sugar: 1g

• Cholesterol: 50mg

• Sodium: 400–500mg

• Potassium: 450mg

• Vitamin A: 6% of Daily Value

• Vitamin C: 20% of Daily Value

• Calcium: 4% of Daily Value

• Iron: 15% of Daily Value

This dish is rich in protein from the octopus and healthy fats from the olive oil, making it a nutritious and satisfying choice. The fresh herbs and lemon provide some vitamins, and the marinated octopus is low in carbohydrates. It’s a great option for anyone looking for a healthy and light appetizer.

The Key Ingredients: Octopus, Olive Oil, Lemon, and Fresh Herbs

Octopus: The Star Ingredient

Octopus is the centerpiece of this dish, and its tender, succulent texture when properly prepared makes it a delicacy in many coastal regions. The process of tenderizing the octopus is crucial to achieving a melt-in-your-mouth texture. By briefly dunking it in boiling water, followed by a slow simmer, the octopus becomes soft and juicy, perfect for absorbing the flavors of the marinade. The tentacles are the most commonly used part in this dish, providing a pleasant texture and a visually appealing presentation.

Olive Oil: Rich and Smooth

Extra virgin olive oil is essential in this dish, contributing to the rich and smooth marinade. Olive oil adds a layer of depth to the flavor, bringing together the acidity of the lemon and the freshness of the parsley. Olive oil also works to tenderize the octopus further, ensuring it remains moist and flavorful.

Lemon: Bright and Zesty

Lemon juice adds a refreshing, zesty element to the marinade, perfectly complementing the mild flavor of the octopus. The acidity of lemon not only enhances the taste but also helps balance the richness of the olive oil, providing a bright, clean flavor that elevates the dish.

Garlic and Parsley: Aromatic and Fresh

Garlic and parsley provide aromatic freshness that enhances the overall flavor of the dish. Garlic, when chopped and marinated, releases a mild, savory punch that melds well with the other ingredients. Fresh parsley adds a touch of herbaceous brightness, making the dish feel vibrant and full of life. These ingredients, along with the olive oil and lemon, give the marinated octopus its signature Mediterranean flavor profile.

How to Make Marinated Octopus (Insalata di Polpo)

Step 1: Prepare the Octopus

Begin by washing the octopus in a large bowl of water to remove any impurities. Fill a large pot with water and bring it to a boil. Dunk the octopus in and out of the boiling water three times. This step helps tenderize the flesh and prepares it for cooking. Afterward, add a tablespoon of white vinegar to the boiling water, and then place the octopus in the pot. Bring the water to a boil again, then reduce the heat and simmer the octopus for about 1 hour, or until the octopus is tender (test with a fork after 50 minutes).

Once cooked, remove the pot from heat and let the octopus cool completely in the water. This step ensures that the octopus stays tender and juicy as it cools.

Step 2: Remove the Skin and Slice the Octopus

After the octopus has cooled, carefully remove it from the water. Using a sharp knife, cut off the tentacles and peel off the skin, which should come off easily. You may choose to leave the tips of the tentacles with the skin on, as the suction cups are edible and make for an attractive presentation.

Once the octopus is cleaned, chop it into bite-sized pieces.

Step 3: Prepare the Marinade

In a ceramic or glass container, combine extra virgin olive oil, lemon juice, chopped garlic, and fresh parsley. Add salt to taste, and stir the mixture to combine. This marinade will infuse the octopus with all of its bright and aromatic flavors.

Step 4: Marinate the Octopus

Add the chopped octopus pieces to the marinade and mix well to ensure that all the pieces are coated evenly. Cover the container and refrigerate the octopus for at least 2 hours, allowing it to soak up the flavors. The dish can be marinated for up to 5 days, allowing the flavors to intensify over time.

Step 5: Serve

Before serving, allow the marinated octopus to sit at room temperature for about 30 minutes to bring out its flavors. Stir the marinade before serving to ensure the octopus is well-coated. Serve the dish with a drizzle of olive oil and a garnish of fresh basil, if desired. The octopus can be enjoyed as a light appetizer or paired with a side of crusty bread or a fresh salad.

Serving Suggestions

Marinated Octopus is best served as a refreshing appetizer or light starter. It pairs beautifully with:

• Fresh Salad: A simple green salad with arugula, mixed greens, or a Mediterranean-style salad with tomatoes, cucumbers, and olives would complement the marinated octopus nicely.

• Crusty Bread: Serve the dish with crusty bread or garlic bread to soak up the delicious marinade.

• Grilled Vegetables: Grilled vegetables like zucchini, eggplant, or peppers would make a great side dish to balance out the richness of the octopus.

• Wine Pairing: For wine enthusiasts, a crisp white wine like a Sauvignon Blanc or Pinot Grigio would complement the lightness of the seafood, while an herbal or citrusy wine can enhance the fresh flavors of the dish.

Health Benefits and Nutritional Breakdown

Marinated Octopus is not only delicious but also offers a variety of nutritional benefits:

• Protein: Octopus is an excellent source of lean protein, with approximately 25 grams per serving. It’s a great option for those looking to increase their protein intake while keeping meals light and healthy.

• Healthy Fats: The dish contains healthy fats from extra virgin olive oil, which is rich in monounsaturated fats that promote heart health.

• Low in Carbs: With only 3-5 grams of carbohydrates per serving, this dish is low-carb and suitable for those on a keto or low-carb diet.

• Vitamins and Minerals: The dish is a good source of vitamin A (for eye health), vitamin C (for immune support), and calcium (for strong bones). It also provides a modest amount of iron and potassium, both of which are important for muscle and heart function.

The healthy fats from olive oil, the protein from octopus, and the antioxidants from the fresh herbs make this dish a balanced and nutritious option.

Why Marinated Octopus (Insalata di Polpo) is Perfect for Any Occasion

Marinated Octopus is the perfect choice for a light, flavorful appetizer that captures the essence of Mediterranean cuisine. It’s a great option for special occasions, dinner parties, or any time you want to impress your guests with a unique and delicious seafood dish. The vibrant flavors of the marinade, combined with the tender octopus, make for a memorable culinary experience.

This dish is also incredibly versatile—whether you serve it as an appetizer, a main course, or as part of a Mediterranean feast, it’s sure to be a hit. Its simplicity and elegance make it an excellent choice for both casual and formal gatherings.

Conclusion: A Refreshing and Flavorful Seafood Dish

Marinated Octopus (Insalata di Polpo) is a delightful and refreshing seafood dish that’s full of Mediterranean flavors. With its tender octopus, aromatic garlic, fresh lemon, and the richness of olive oil, it’s a dish that’s as easy to make as it is delicious. Whether served on a warm summer evening or at a special gathering, this dish is a perfect way to enjoy the flavors of the sea. It’s light, healthy, and packed with flavor—an unforgettable treat for any seafood lover.