Seed Oil Free Octopus with Olive Oil and Lemon
Tender, garlicky octopus dressed in bright lemon and grassy extra-virgin olive oil is the kind of dish that feels like a seaside taverna on a plate. The beauty here is in the simplicity — the octopus is gently simmered with just a bay leaf and peppercorns until it reaches that perfect, yielding tenderness, then tossed while still warm so it soaks up every drop of the dressing. That dressing is built entirely on cold-pressed olive oil, fresh lemon juice, zest, garlic, oregano, and a pinch of red pepper flakes — nothing processed, nothing refined, no industrial shortcuts. For anyone avoiding seed oils, this is the kind of recipe that requires zero substitutions or label-reading stress, because the ingredient list is already exactly what you'd want it to be. The finishing scatter of flat-leaf parsley and a squeeze of lemon wedge at the table keeps everything tasting vivid and alive. It works beautifully as a starter, a light main, or part of a spread — and it's the sort of thing that looks far more impressive than the effort it actually demands.
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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.
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