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This vibrant octopus salad with potatoes combines the salty sea and earthy flavors of the Mediterranean. Tender octopus and creamy potatoes are tossed in a bright dressing with garlic, herbs and olives.

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Octopus Salad With Potatoes Ingredients

A delicious chilled salad perfect for sharing on sunny days. Your taste buds will be transported to the shores of Croatia or Italy with every bite!

Octopus can seem intimidating to prepare but this easy to make octopus salad with potatoes makes it shine. The key is not to overcook the octopus which can become tough. Simmer until tender when pierced with a fork, about 40-45 minutes for medium octopuses. Reserving some of the flavoursome cooking liquid to use in the dressing allows its briny sea essence to permeate the entire salad.

Octopus Salad With Potatoes Recipe

Octopus Salad with Potatoes

Difficulty: Easy

Servings

servings

Prep time

minutes

Cooking time

minutes

Resting Time

Total time

minutes

This vibrant octopus salad with potatoes combines the salty sea and earthy flavours of the Mediterranean. Tender octopus and creamy potatoes are tossed in a bright dressing with garlic, herbs and olives. A delicious chilled salad perfect for sharing on sunny days. Your taste buds will be transported to the shores of Croatia or Italy with every bite!

Ingredients

2 medium octopuses (about 700g)
4 medium potatoes (500g)
120ml (1/2 cup) extra virgin olive oil
2 large cloves of garlic, minced
1/4 cup reserved octopus cooking liquid (≈60ml)
sea salt to taste
2 tablespoons rice vinegar (or to taste)
parsley, chopped
Hand full of black olives, stoned and sliced
4 spring onions, white and green parts thinly sliced
Additional sea salt

Directions

Cook the octopus: Clean the octopus thoroughly. Place in a large saucepan and cover with water. Bring to a boil, then reduce heat and simmer over medium heat for 40-45 minutes, until tender when pierced with a fork. Drain, reserving 1/4 cup of the cooking liquid. Allow the octopus to cool, then cut into bite-sized pieces.
Make the potatoes: Peel and dice the potatoes into 1 inch cubes. Place in a saucepan and cover with salted water. Bring to the boil, then reduce the heat and simmer until tender when pierced with a fork, about 15 minutes. Drain and leave to cool.
To make the dressing: Whisk together the olive oil, garlic, vinegar, reserved octopus liquid and half a teaspoon of sea salt in a bowl. Taste and add more salt if necessary.
Assembly: Gently toss the octopus, potatoes, parsley, olives and spring onions in a large bowl. Pour over the dressing and toss to coat evenly. Taste and season to taste.
Refrigerate your octopus salad with potatoes before serving to allow flavours to develop, at least 30 minutes and up to 8 hours. Enjoy your vibrant octopus treat!

Recipe Video

Notes

Reserve 1/4 cup cooking liquid for the dressing. Adds intense sea flavor.
If you don’t like vinegar, you can skip the vinegar altogether and just add more cooking liquid.For creamy salad, choose starchy potatoes.
Chill for at least 30 minutes before serving. Allows flavors to develop and potatoes to soak in dressing.
Pair with crisp white wine and crusty bread.
Top with feta, olives, oregano, capers or anchovies

This versatile Mediterranean Octopus Salad With Potatoes pairs well with crisp Sauvignon Blanc or Pinot Grigio.

Octopus Salad With Potatoes Nutrients Profile

Let’s see what nutrients are hidden in your octopus salad with potatoes. Among the many, many health benefits of this delicious food, I’ve highlighted 4 of the most important:

As well as being delicious, octopus is a nutritional powerhouse. This seafood is packed with vitamins, minerals and heart-healthy fats, while being low in calories. Adding octopus to your menu is an easy way to improve your diet and reap the benefits.

A lean, mean protein machine
Octopus is a high quality protein source that’s low in fat. A standard serving, around 100g, provides 30g of muscle-building protein to keep you feeling energised and satisfied. For those balancing health and nutrition, octopus ticks both boxes.

Vitamin and mineral expert
Octopus contains a treasure trove of essential vitamins and minerals in just a few bites. It’s packed with brain- and blood-healthy B12, bone- and immune-strengthening vitamin B9 and free-radical-fighting selenium. The iron in octopus helps red blood cells carry oxygen and the phosphorus strengthens bones and teeth, making octopus food for the whole body.

Low in calories
Octopus is relatively low in calories, making it a healthy option for those watching their calorie intake. A 100g serving of octopus typically contains around 80-100 calories, depending on how it is cooked and any added ingredients.

A hearty dose of omega-3
Omega-3 fatty acids EPA and DHA are natural anti-inflammatories that promote heart and brain health. Octopus contains both in abundance. Adding more octopus to your diet will help you reap the benefits of omega-3s, such as reducing the risk of heart disease, lowering high blood pressure and relieving joint pain.