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octopus salad — Mediterranean Diet Hub

octopus salad

Octopus salad with potatoes and olives, ready in under 45 minutes. Tender octopus, crunchy veggies, and a bright lemon dressing make every bite fresh.
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Total Time 46 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 220
Ingredients Method Notes

Ingredients
  

salad
  • 1 kg octopus
  • 2 units medium potatoes
  • 0.5 unit red onion
  • 0.25 cup green olives
  • 0.25 cup extra virgin olive oil
  • 1 unit lemon juiced
  • 2 tablespoon fresh parsley
  • 1 teaspoon salt
  • 0.25 teaspoon black pepper

Method
 

  1. Clean the octopus: If it isn’t already, remove the beak and eyes. Rinse well under cold water.
  2. Cook the octopus: Bring a large pot of water to a boil (no salt yet). Add the octopus, lower the heat, and simmer for 30–35 minutes. The tip I always follow: check tenderness with a fork at 30 minutes—if it slides in easily, you’re there. If not, give it another 5 minutes.
  3. Prep potatoes: While the octopus cooks, peel and cut the potatoes into bite-size chunks. Boil in salted water until just fork-tender—about 10–12 minutes. Drain and let them steam dry in the colander. This way, they don’t get soggy later.
  4. Cool and chop: When the octopus is cool enough to handle, chop it into bite-size pieces. I keep tentacles in slightly longer pieces for looks.
  5. Assemble salad: In a large bowl, combine octopus, potatoes, sliced red onion, and olives. Drizzle with olive oil and squeeze over all the lemon juice. Toss gently. Add half the salt first, toss, taste, then adjust if you need more.
  6. Scatter the chopped parsley and grind black pepper over the top. Serve at cool room temperature—not fridge-cold, or the flavors go dull.

Notes

I usually turn to octopus salad when I want something bright and Mediterranean but still substantial. The combination of briny olives, soft potatoes, and tender octopus reminds me of noisy family tables and eating with my hands when I thought nobody was looking.

My tried-and-true prep tips

Never salt the octopus water. It tightens the flesh. Always simmer gently—it’s the difference between tender and chewy. When you check for doneness with a fork, don’t settle for “almost”—you want it to slide in all the way, or you’ll regret it later.
If you have time, dress the salad and let it sit for 15–30 minutes before serving, but leave the parsley and last bit of olive oil for the end. Otherwise, the herbs lose their punch and the potatoes go a bit gluey.
One thing I do that rarely makes it into recipe cards: after draining the cooked potatoes, I leave them in the empty pot for a minute with the heat off but the lid ajar. This extra steam-off keeps them from making the salad watery. Sounds tiny, but it works.

Substitutions that work

If you can’t find green olives, kalamata or black olives are fine; just make sure they’re not too salty or marinated with lots of herbs. I don’t recommend swapping out the octopus for canned options—the texture turns mealy. Squid does work in a pinch, but drop the cooking time in half.

Storing and prepping ahead

The salad keeps, covered in the fridge, up to 2 days. Just let it come up to cool room temp before serving—cold dulls the flavors and stiffens the olive oil. I usually prep the potatoes and octopus a day ahead, then assemble fresh.