MSG Free Octopus with Olive Oil and Lemon
Tender, garlicky octopus dressed in bright lemon and good olive oil is one of those dishes that feels like a seaside restaurant meal you can pull off in your own kitchen. The whole recipe leans on clean, whole ingredients — fresh lemon juice, lemon zest, dried oregano, a little heat from red pepper flakes — so there's nothing hidden or processed to second-guess. Simmering the octopus low and slow with just a bay leaf and peppercorns is the key to getting it genuinely tender rather than rubbery, and the warm pieces soak up the dressing beautifully when you toss them right after cutting. A scatter of flat-leaf parsley and a few lemon wedges on the side keep things fresh and vibrant all the way to the table. For anyone navigating flavor enhancers and additives in restaurant seafood dishes, cooking this at home means you know exactly what went into every bite — and the result is honestly better than most versions you'd order out.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the octopus
- 2 lb octopus, cleaned (fresh or thawed from frozen)
- 1 bay leaf
- 4 whole black peppercorns
For the dressing
- ¼ cup extra-virgin olive oil
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 1 tsp lemon zest
- 2 cloves garlic, minced
- ½ tsp dried oregano
- ¼ tsp red pepper flakes
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper, freshly ground
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped
- lemon wedges, for serving
Instructions
- 1
Place the octopus in a large pot with the bay leaf and peppercorns. Add enough cold water to cover by about 2 inches. Bring to a boil over high heat, then reduce to a steady simmer.
- 2
Simmer uncovered for 45–60 minutes, until the thickest part of a tentacle is tender when pierced with a knife and an instant-read thermometer inserted into the thickest part reads at least 145°F (63°C). Cooking time will vary with the size of the octopus — start checking at 45 minutes.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!