Name: Marinated Octopus Salad
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: Mediterranean
Ingredients: 2 lbs octopus, cleaned; 1 bay leaf; 1/2 tsp peppercorns; 1/2 red onion, thinly sliced; 1 cup cherry tomatoes, halved; 1/2 cup Kalamata olives, halved; 1/2 green bell pepper, diced; 1/4 cup chopped fresh parsley; 1/4 cup olive oil; 2 tbsp red wine vinegar; 1 tbsp lemon juice; 2 cloves garlic, minced; Salt & black pepper, to taste

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This Marinated Octopus Salad is a vibrant and refreshing dish inspired by Mediterranean coastal cuisine. Made with tender octopus, crisp vegetables, briny olives, and fresh herbs, all tossed in a zesty lemon-garlic vinaigrette, it’s a light yet satisfying option for seafood lovers. Whether served as a refined appetizer or a standalone dish, it brings bright, bold flavors and a sophisticated presentation to any table.

Why You’ll Love This Recipe

This salad is a celebration of simple, fresh ingredients paired with the rich, delicate flavor of slow-cooked octopus. The lemon, garlic, and olive oil dressing infuses the salad with Mediterranean essence, while ingredients like cherry tomatoes and Kalamata olives add texture and balance. It’s naturally low in carbs, gluten-free, and rich in protein, making it perfect for healthy eating or entertaining. Best of all, it can be prepared in advance—making it a convenient, make-ahead dish for dinners, parties, or al fresco lunches.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

2 lbs octopus, cleaned
1 bay leaf
1/2 tsp whole black peppercorns
1/2 red onion, thinly sliced
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, halved
1/2 green bell pepper, diced
1/4 cup chopped fresh parsley

For the vinaigrette:

1/4 cup olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
2 cloves garlic, minced
Salt and black pepper, to taste

Directions

Cook the Octopus:
- In a large pot, bring water to a boil with the bay leaf and peppercorns.
- Add the cleaned octopus and reduce heat to a simmer. Cook for 45–60 minutes or until tender when pierced with a fork.
- Remove from water and let cool to room temperature.
- Once cooled, slice the octopus into bite-sized pieces.
Prepare the Salad Base:
- In a large mixing bowl, combine the sliced octopus, cherry tomatoes, red onion, Kalamata olives, diced bell pepper, and chopped parsley.
Make the Vinaigrette:
- In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, minced garlic, salt, and black pepper until well emulsified.
Assemble the Salad:
- Pour the dressing over the octopus and vegetables. Toss well to ensure all ingredients are coated.
- Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Serve:
- Serve chilled or at room temperature, optionally garnished with extra parsley or lemon wedges.

Servings and timing

Servings: 4 servings
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Calories: Approximately 260 kcal per serving

Variations

Herb Mix: Add fresh mint or oregano for a more herbaceous profile.
Spicy Version: Add a pinch of red pepper flakes or thinly sliced chili for heat.
Citrus Twist: Replace red wine vinegar with orange juice for a sweeter, citrus-forward flavor.
Greek-Inspired: Add crumbled feta cheese and cucumber for a twist on a Greek salad.
Grilled Octopus: After boiling, lightly char the octopus on a grill or in a grill pan before slicing for smoky flavor and texture.

Storage/Reheating

Store the salad in an airtight container in the refrigerator for up to 2 days. The flavors intensify with time, making it an excellent make-ahead dish. Do not freeze, as the texture of the vegetables and octopus may be compromised. This dish is meant to be served cold or at room temperature—no reheating required.

FAQs

What’s the best way to tenderize octopus?

Simmering gently for 45–60 minutes is key. Octopus becomes tender with slow, moist cooking. Avoid overcooking, as it can become rubbery.

Can I use pre-cooked octopus?

Yes, store-bought pre-cooked octopus is a great time-saver. Simply slice and proceed with the recipe.

How do I clean fresh octopus?

Ask your fishmonger to clean it, or remove the beak, ink sac, and internal organs, then rinse thoroughly under cold water.

Can I grill the octopus after boiling?

Absolutely. Lightly grill for 2–3 minutes per side to add flavor and a slight crisp.

What if I can’t find Kalamata olives?

Any briny black or green olive will work—just be sure to pit and halve them.

Is this dish served as a starter or a main course?

It works beautifully as both—serve smaller portions as an appetizer or larger portions with bread as a light entrée.

Can I use frozen octopus?

Yes. Thaw completely and cook as directed. Freezing actually helps tenderize the octopus naturally.

What’s the best olive oil to use?

Use high-quality extra virgin olive oil for the best flavor in your vinaigrette.

Can I add other vegetables?

Yes, cucumber, fennel, or radish add great crunch and freshness to the salad.

How far in advance can I prepare this?

You can make it up to 24 hours ahead. Just give it a gentle toss before serving to redistribute the dressing.

Conclusion

Marinated Octopus Salad is a beautifully balanced Mediterranean dish that combines tender seafood, crisp vegetables, and bright herbs in a lemony vinaigrette. It’s a dish that’s as elegant as it is refreshing—ideal for warm-weather dining, holiday spreads, or seafood lovers seeking a lighter yet flavorful option. With simple preparation and sophisticated flavor, this salad brings the essence of the Mediterranean coast right to your plate.

Marinated Octopus Salad

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Author: Mari
Total Time: 1 hour 5 minutes
Yield: 4 servings

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Description

This Marinated Octopus Salad is a refreshing Mediterranean-style dish packed with tender octopus, cherry tomatoes, red onion, Kalamata olives, and fresh herbs—all tossed in a tangy lemon-garlic vinaigrette. Light, flavorful, and perfect for seafood lovers, it makes a stunning appetizer or light main course. Keywords: marinated octopus salad, Mediterranean seafood salad, lemon garlic vinaigrette, octopus appetizer, healthy low-carb seafood dish, Greek octopus salad.

Instructions

In a large pot, bring water to a boil with bay leaf and peppercorns. Add the octopus and simmer gently for 45–60 minutes until tender. Remove from water and let cool.
Once cool, cut octopus into bite-sized pieces.
In a large mixing bowl, combine octopus, cherry tomatoes, red onion, olives, bell pepper, and parsley.
In a separate bowl, whisk together olive oil, red wine vinegar, lemon juice, garlic, salt, and black pepper to make the vinaigrette.
Pour the dressing over the salad and toss to coat evenly.
Cover and chill for at least 30 minutes before serving to allow flavors to meld. Serve cold.