Mediterranean Grilled Octopus Salad

Serves: 4 | Prep Time: 20 minutes | Cook Time: 15 minutes | Total Time: 35 minutes

Ingredients

For the Octopus

• 1½ lb (700 g) cooked octopus, cut into bite-sized pieces

• 2 tbsp olive oil

• 2 garlic cloves, minced

• 1 tsp smoked paprika

• ½ tsp dried oregano

• Salt and freshly ground black pepper, to taste

For the Salad

• 1 red bell pepper, chopped

• 1 yellow bell pepper, chopped

• 1 cup cherry tomatoes, halved

• ½ cup black olives

• ¼ cup green olives

• 2 tbsp capers (optional)

• 2 tbsp chopped fresh parsley

• 2 tbsp chopped fresh basil

Lemon Herb Dressing

• 3 tbsp extra-virgin olive oil

• 2 tbsp fresh lemon juice

• 1 tsp Dijon mustard

• 1 garlic clove, finely minced

• ½ tsp dried oregano

• Salt and black pepper, to taste

For Serving

• Lemon wedges

• Crusty artisan bread

Instructions

Step 1 – Prepare the Dressing

In a small bowl, whisk together:

• Olive oil

• Lemon juice

• Dijon mustard

• Garlic

• Oregano

• Salt

• Pepper

Set aside.

Step 2 – Grill the Octopus

Pat the octopus dry.

Toss with:

• Olive oil

• Garlic

• Smoked paprika

• Oregano

• Salt

• Pepper

Heat a grill pan or skillet over medium-high heat.

Cook the octopus for 2–3 minutes per side, until lightly charred and caramelized.

Step 3 – Assemble the Salad

In a large bowl, combine:

• Bell peppers

• Cherry tomatoes

• Black olives

• Green olives

• Capers

• Parsley

• Basil

Add the grilled octopus.

Pour the dressing over the salad and gently toss until evenly coated.

Step 4 – Serve

Transfer to a serving platter.

Garnish with extra parsley and lemon wedges.

Serve warm or at room temperature with crusty bread.

Chef's Tips

• If using raw octopus, simmer until tender before grilling.

• Let the octopus marinate for 20–30 minutes for deeper flavor.

• Add crumbled feta cheese for a richer Mediterranean twist.

• A sprinkle of red pepper flakes adds a pleasant kick.

• Finish with a drizzle of high-quality extra-virgin olive oil before serving.

Serving Suggestions

Pair with:

• Toasted sourdough bread

• Greek salad

• Roasted baby potatoes

• Lemon herb rice

• Chilled white wine or sparkling water with lemon

Estimated Nutrition (Per Serving)

• Calories: ~330 kcal

• Protein: 28 g

• Carbohydrates: 10 g

• Fat: 19 g

• Fiber: 3 g

• Sugar: 5 g

• Sodium: 520 mg

Serving Description

Tender grilled octopus is tossed with colorful bell peppers, juicy tomatoes, briny olives, and fresh herbs, then finished with a bright lemon-herb vinaigrette. This Mediterranean-inspired salad delivers a perfect balance of smoky seafood, crisp vegetables, and vibrant citrus flavors, making it an elegant appetizer or a light, satisfying main course.