Octopus and Olive Salad

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Octopus and Olive Salad
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Health Score:
89 / 100
Difficulty:
moderate
Difficulty
Preparation:
3 h. 30 min.
Preparation
Calories:
249
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie249 cal.(12 %)
Protein6 g(6 %)
Fat18 g(16 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.1 mg(43 %)
Vitamin K101 μg(168 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.4 mg(29 %)
Folate116 μg(39 %)
Pantothenic acid1 mg(17 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C65 mg(68 %)
Potassium868 mg(22 %)
Calcium70 mg(7 %)
Magnesium49 mg(16 %)
Iron2 mg(13 %)
Iodine11 μg(6 %)
Zinc0.6 mg(8 %)
Saturated fatty acids2.6 g
Uric acid62 mg
Cholesterol35 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 large Octopus (cleaned)
1 cup white wine
2 bay leaves
1 sprig thyme
6 peppercorns
½ cup olive oil
1 lemon (juiced)
2 Tbsps chopped parsley
1 onion (finely sliced into rings)
12 cherry Tomatoes (halved)
12 black Olives
1 Tbsp chopped Basil
Lettuce (to garnish)
Basil (to garnish)
How healthy are the main ingredients?
olive oilparsleyBasilthymelemononion

Preparation steps

1.
Heat the oven to 180ºC (160º fan) 375ºF, gas 5.
2.
Bring a large pan of salted water to a boil and blanch the octopus for 2 minutes. Drain, remove the head and chop the tentacles into large chunks.
3.
Place the chopped tentacles in an ovenproof pot with the wine, bay leaves, thyme and peppercorns. Cover with a tightly fitting lid and place in the oven for about 3 hours or until the octopus is tender. Check the pot from time to time, baste the tentacles and add a little water if they are becoming dry.
4.
Drain the octopus, discarding the herbs and peppercorns. Mix together the oil, lemon juice and parsley and mix in the octopus while still warm.
5.
Let cool then mix in the onion, tomatoes, olives and basil. Season with salt and pepper and serve garnished with the lettuce leaves and basil sprigs.

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