It's no wonder octopus is a firm favourite in the Mediterranean diet.
It's an excellent source of lean protein, rich in Omega-3 (for brain health) and selenium (a powerful antioxidant), plus it's also low in fat. Most importantly, it's a seafood delicacy with a tender texture (we'll get to that below) and mild flavour that's surprisingly easy to prepare in countless ways to suit any palate. Finally, it's also a sustainable choice when sourced responsibly.
“For perfect octopus, I always suggest freezing it first. It’s the secret to getting that beautiful tender bite that everyone loves.”
- Rick Stein.
Who knew?!
Yep, you read that right. Top seafood chefs including Rick Stein, José Pizarro, Tom Aikens, and Mark Hix recommend freezing octopus before cooking it, even when bought fresh. Freezing octopus allows the fibers to relax, resulting in a much more tender texture when cooked.
When octopus is frozen, the water inside its cells forms ice crystals. These ice crystals help rupture the cell walls, leading to a softer result once cooked. It also helps kill off any bacteria. If you buy it frozen, the octopus has also already been cleaned up, so it's ready for you to cook. Easy-peasy lemon-squeezy!
How about cooking it?
A gentle simmer is all it takes to achieve a tender texture with your frozen octopus. The experts recommend about 40 minutes for a 1-1.5kg octopus. In Spain and Portugal, a couple of bay leaves are usually added to the simmering water for a very subtle flavour. Once simmered, you can finishing off in a variety of tasty meals, including a swift octopus salad by drizzling with some olive oil and lemon.
Let's get down to some recipe suggestions, shall we?
To transport you to Spain in minutes, find our recipe for Pulpo Alla Gallega (Galician Octopus) on the blog. Pictured above, it's surprisingly easy to cook and only requires a handful of great quality ingredients to toss your boiled octopus and potatoes in.
Over in Portugal, Polvo à Lagareiro (Portuguese-Style Octopus) - pictured here below - is one of the most traditional ways Portuguese people enjoy eating octopus. The octopus is finished off in the oven with generous amounts of olive oil and garlic and is typically served with roasted potatoes and some extra garnish like olives and vegetables.
Over on the other side of the Mediterranean, octopus is just as popular, often simply finished off grilled on the BBQ, while Polpo Affogato (pictured below) is an Italian classic originating from Naples and enjoyed all along the Amalfi coast. Also called Polpo Alla Luciana—the Neapolitan neighbourhood where this dish originates—Polpo Affogato is a delightful way of slowly cooking octopus to tenderness in a fragrant mix of garlic, capers, olives, and tomatoes.
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