Octopus salad classic dish

December 1, 2025

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octopus salad

Octopus salad shines with lightness and Mediterranean flavor. Discover this protein-rich, refreshing option to brighten up your routine!

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Total Time 41

Servings: 4 servings

Course: Salad

Cuisine: Mediterranean

Calories: 210

Ingredients Method Notes

Ingredients

1 kg octopus, cleaned
1 unit red onion, thinly sliced
12 unit cherry tomatoes, halved
0.25 cup extra virgin olive oil
2 unit lemons, juiced
0.5 cup fresh parsley, chopped
0.25 cup black olives, pitted and sliced
0.5 teaspoon sea salt
0.25 teaspoon black pepper
1 clove garlic, minced

Method

Rinse the octopus under cold water and remove any remaining impurities.
Bring a large pot of salted water to a boil. Add the octopus and simmer over medium-low heat for about 30–35 minutes until tender. Pierce with a fork to check the texture.
Remove the octopus from the water and let it cool slightly. Cut it into bite-size pieces.
In a large bowl, combine the octopus pieces with red onion, cherry tomatoes, black olives, parsley, and garlic.
In a small bowl, whisk together the lemon juice, olive oil, sea salt, and black pepper.
Pour the dressing over the salad, mix well, and adjust seasoning if needed. Let it chill in the fridge for at least 10 minutes before serving.
Serve your octopus salad cold, garnished with extra parsley if desired.

Notes

Octopus salad is an iconic Mediterranean dish, loved for its refreshing flavors and remarkable versatility. It's perfect as a light main course on warm days, a crowd-pleasing starter for a dinner party, or a sophisticated addition to your weekend menu. Its popularity stems from the unique combination of tender octopus with vibrant vegetables, bringing color and taste to any table.

Practical Tips for a Perfect Octopus Salad

Cooking octopus perfectly is the key to this salad’s success. To ensure tenderness, start by simmering the octopus gently—avoid high heat, as it can make the flesh rubbery. If you have time, let the octopus cool in its own cooking water, as this helps retain both moisture and flavor.

If fresh octopus seems intimidating or hard to find, frozen octopus is an excellent alternative and often turns out more tender, as the freezing process breaks down some of the tough fibers. Simply defrost in the refrigerator before cooking.

Flavor Boosts and Practical Substitutions

For more complexity, add a pinch of smoked paprika or a touch of chili flakes to the dressing. Not a fan of red onions’ sharpness? Soak the slices in iced water for a few minutes before composing the salad to soften their bite. If you can't find cherry tomatoes, ripe Roma tomatoes cut into small pieces work beautifully.

When it comes to herbs, consider swapping parsley for fresh cilantro or mint for a different flavor profile. Lemon zest sprinkled over the salad just before serving gives a lovely fragrant lift.

How to Serve & Pair Octopus Salad

Serve your octopus salad well chilled for the freshest taste. Pair it with slices of rustic bread, crispy crostini, or, for a heartier meal, combine it with a side of roasted potatoes. This dish also shines alongside other Mediterranean favorites, such as tabbouleh, marinated artichokes, or a light white wine like Sauvignon Blanc.

Want some variety? Try incorporating diced boiled potatoes, chickpeas, or even thinly sliced fennel for a twist. For a make-ahead option, prepare all elements in advance but toss with the dressing just before serving to preserve the salad’s refreshing texture.

With its bright flavors and healthy ingredients, octopus salad is sure to become a favorite centerpiece for relaxed lunches and gatherings with friends.

Tagged:healthy mediterranean diet recipe

Valentina Silva

Octopus salad classic dish