Tuesday, February 5, 2013

Eights & Weights Recipe: Baby Octopus Salad

Octopus is one of those things that could go really right or really wrong when you cook it. And it’s difficult to be certain how to cook it. But because it is fantastic in the nutrient department, I thought we should definitely give it a go. I decided to go with baby octopus because you don’t have to chop it up.

Just a little note on the nutritional value of baby octopus (3oz):
Calories – 140
Protein – 25g
Fat – 1.8g
Carbs – 3.7g

In reality, the calories in octopus are difficult to find, unless you have them weigh it at the supermarket. But one thing to note, especially for the ladies, is that it does have about 45% of the daily iron requirements. That is wonderful since it also maintains a low fat content and a high protein content. Yay for lunch!

So I made this great mollusk into a salad with spinach and some sweet potato. Let’s walk through the process.

Ingredients (serves 1):
3oz baby octopus
1 medium sweet potato
2oz spinach
2 tbsp Toasted sesame lite dressing
¼ teaspoon of powdered hot pepper
¼ teaspoon of curry powder
About  4 cups of water

1. Wash the baby octopus thoroughly.
2. Throw the octopus in a pan and add a dash of salt, the powdered red pepper, the curry powder, and about 2 cups of water. Bring it to a boil and let it cook for about 20 minutes or to your desired texture.
3. Next, wash and peel the sweet potatoes, throw them in a pan with about 2 cups of water as well, add in a dash of salt, and bring to the boil. Let it cook for about 10 minutes or until it is as soft as you want it.
4. Let the octopus and the sweet potatoes cool off for about an hour. If you are like me and want it all cold, you can let it sit for a couple of hours or throw it in the fridge overnight.
5. When you are ready to eat, wash the spinach and put it in a bowl.
6. Dice the sweet potato and spread it on top of the spinach
7. Throw the baby octopus on top of the spinach as well.
8. Dress it up with the sesame dressing. Voila! There goes your salad.

This salad is a delicious meal of about 290 calories. Perfect for lunch, and perfect for anyone trying to get those veggies in too ;)

PS. If you are looking for a salad dressing or a marinade that is low in calories, but yet absolutely tasty, try the Kraft Asian Toasted Sesame Lite. 16 calories for 2 tbsps.

Cheers Eights & Weights!


  1. Octopus ke? Id pass on that

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