Octopus Salad


Get a taste of the islands with this classic octopus salad–it’s quick and easy to prepare, and octopus is a lean, healthy, low calorie seafood packed with nutrients like iron, calcium and potassium.

Octupus Salad

Ingredients (serves 4-6 people)

1 pound octopus, cooked and sliced
1 large onion, chopped into small pieces
1 large green pepper, chopped into small pieces
1 bag fresh mixed greens or 1 cup per serving
1/2 cup fresh cilantro, chopped
2 fresh limes, squeezed into juice
3 fresh oranges, squeezed into juice
1/4 cup extra virgin olive oil
1/4 cup white vinegar
1/4 cup brown sugar


1. Combine octopus, onion, pepper and cilantro in a large bowl.
2. Pour lime and orange juice, olive oil, vinegar and sugar into a separate bowl and stir together until sugar dissolves.
3. Pour dressing over octopus salad and mix well together.
4. Place mixed greens on a serving plate and add octopus salad over. Top with few slices of orange and lime.
You can also add sliced fresh mango, papaya or avocados depending on the season.

From our green chef Diana Vazquez. Enjoy!

Para la versión en español de esta receta vaya a Ensalada de Pulpo

Nutritional value of octopus:
Cooked Atlantic octopus contains about 70 calories per 3oz portion, 0.9 g fat and 41 mg cholesterol. Nutritionally it provides about 54 % of the daily recommended amount of selenium and 25 % of iron. It’s a good source of calcium, copper, potassium, phosphorus and vitamins C, A, B3 and B12, and also high in some omega-3 fatty acids.

Octopus Source: LiveStrong, Wikipedia
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