Food Guide

Octopus

Buying Tips

Most octopus has been frozen and thawed. It should be free of any off odor.

Varieties

The two species found in U.S. waters, the Atlantic Octopus vulgaris and Pacific Octopus dofleini, are quite similar. Octopus is sold fresh or frozen, whole (clean and debeaked) or as Octopus legs, and raw or cooked.

Preparation, Uses, & Tips

To prevent a minor skin rash, use rubber gloves when handling raw octopus. If the octopus hasn’t been cleaned, cut off the top of the head, scoop out and discard the interior, cut off the beak, and separate the tentacles from the head.

Octopus flesh is tough and chewy. The secret to successful octopus cookery is to marinate or precook it to tenderize the meat.

To marinate, rub octopus with grated daikon radish, slice thin, and marinate in mirin and soy sauce for one to two hours.

To precook, bring a pan of salted water to a boil. Put octopus in boiling water, turn down heat, and simmer until the skin can be peeled, about 30 to 60 minutes. Remove from heat and led stand in cooking water until cool.

Baking

Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) lengths and place in a greased baking pan. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven 10 to 20 minutes.

Broiling

Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) lengths and dredge in crumbs, or cornmeal or flour coating. Preheat broiler and adjust oven rack so octopus is 4 inches (about 10cm) from the element. Broil, turning once, until coating is brown and crispy and octopus is warmed through.

Deep frying

Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) pieces. Dip pieces in batter, drain, then slip them into hot oil. Cook until brown, two to three minutes.

Stewing

Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) lengths and stew in red wine, with herbs and spices, for two hours. During the last 30 minutes, add vegetables.

Storing

To store thawed octopus, unwrap, place in a bowl covered with a wet paper towel, refrigerate, and prepare it to be eaten the same day. Store frozen octopus in its original wrappings in the freezer for up to two months. To thaw, unwrap, place octopus in a bowl or pan, cover, and let thaw overnight in the refrigerator. To thaw more quickly, wrap octopus in waterproof plastic and place in a sink with cool running water, allowing about 30 minutes per pound (about 450g). For fastest thawing, use the defrost cycle of your microwave, allowing two to five minutes per pound (450g), with equal standing time in between zaps.

Nutrition Highlights

Octopus (cooked, moist heat), 3 oz. (84.9g)

  • Calories: 139
  • Protein: 25.3g
  • Carbohydrate: 3.7g
  • Total Fat: 1.7g
  • Fiber: 0.0g

*Excellent Source of: Iron (8.1mg), Selenium (76mcg), and Vitamin B12 (30.6mcg)

*Good Source of: Zinc (2.8mg)

When cooked (moist heat), octopus provides 0.314 grams of omega-3 fatty acids, derived from EPA (0.152g) and DHA (0.162 grams), per 100 grams of octopus.

Copyright © 2024 TraceGains, Inc. All rights reserved.

Learn more about TraceGains, the company.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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