By Grocery List Plus Editorial Staff | Published on June 14, 2026
Serves 4
126 cal · 20 min
Octopus Salad
Recipe GLPR7fe70297edaf48
A light and vibrant salad featuring tender octopus tossed with a zesty lemon-garlic vinaigrette and briny capers. Fresh herbs brighten this Mediterranean-inspired dish, perfect as a seafood appetizer or light main course.
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Ingredients
10 ounces Fresh octopus, cut into 2- to 3-inch pieces
1½ tablespoons Olive oil for sautéing
3 tablespoons Fresh lemon juice
⅓ cup Extra virgin olive oil
1 tablespoon Minced capers
2 tablespoons Fresh parsley or dill, minced
2 Garlic cloves, finely grated
½ teaspoon Sea salt
¼ teaspoon Freshly ground black pepper
Directions
Clean the octopus pieces under cold running water to remove any sand or debris. Pat dry with paper towels.
Heat 1 to 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering.
Add the octopus pieces to the hot oil and sauté for 2 to 3 minutes per side, until the flesh turns opaque and the edges are lightly golden. The octopus should reach an internal temperature of 145°F.
Transfer the cooked octopus to a cutting board and let cool for a few minutes. Cut into bite-sized pieces if desired.
In a small bowl, whisk together the fresh lemon juice, 1/3 cup extra virgin olive oil, minced capers, fresh herbs, grated garlic, salt, and black pepper until well combined.
Place the warm octopus in a serving bowl and pour the dressing over it, tossing gently to coat evenly. Serve immediately or allow to cool to room temperature before serving.
Comments
Octopus is the showstopper here and the real obstacle: fresh octopus is rare at Charlotte chains (Harris Teeter occasionally carries frozen in the seafood case, but you may need a specialty seafood shop or Asian market), and thawing and tenderizing adds at least 30 minutes to the actual cooking time, making the 20-minute claim optimistic at best. The rest of the ingredients are standard pantry and produce staples available everywhere. The salad itself is simple, bright, and low-cost once you have the octopus—capers, lemon, parsley, and garlic are all budget-friendly. Budget for that specialty stop and the real prep time if you're not comfortable with frozen octopus or don't have a reliable source; otherwise this is a memorable, company-worthy dish that keeps well for lunch the next day.
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