Grilled octopus with lemon wedges on a blue plate

Marinated and grilled octopus

  • serves 4 as a sharing dish
  • Easy

This recipe cooks the octopus slowly to make it really tender, and grills it to give it charred, crispy edges. Serve with crusty bread and a glass of white wine


*This recipe is gluten-free according to industry standards



  • octopus 1 whole (about 1.5kg)
  • bay leaves 2
  • onion 1, quartered
  • carrot 1, chopped
  • celery 1 stick, chopped
  • black peppercorns 1 tbsp
  • extra-virgin olive oil 250ml
  • white wine vinegar 125ml
  • garlic 1 clove, crushed
  • dried oregano 1 tbsp, plus a pinch more
  • lemon 1/2
  • sea salt flakes


  • Step 1

    Wash the octopus well under cold running water. If not prepped already, remove the beak, ink sac and eyes, or ask the fishmonger to do it for you. Put into a large pan with the bay, onion, carrot, celery and peppercorns.

  • Step 2

    Pour over cold water, until the octopus is covered. Cover with an upside down saucer if it won’t completely submerge. Bring to a boil, and simmer gently with the lid on for 1 – 1½ hours. Check after 1 hour by testing one of the tentacles with a knife. It should easily go through without much resistance. Remove from the heat, and allow to cool completely in the liquid.

  • Step 3

    Drain the cooled octopus and cut into bite-size pieces. Whisk the olive oil, vinegar, garlic and oregano in a large bowl with some salt. Add the octopus pieces, and leave to marinate in the fridge for at least 2 hours, or overnight.

  • Step 4

    Heat a griddle pan to high, and drain the octopus from the marinade. Sear the pieces for 2-3 minutes until heated through and starting to crisp and char. Transfer to a serving plate and sear the remaining pieces. Squeeze over the lemon, add a pinch more oregano and a little sea salt to serve.

Nutritional Information

  • Kcals 400
  • Fat 13.7g
  • Saturates 2.4g
  • Carbs 1.3g
  • Sugars 0.7g
  • Fibre 0.9g
  • Protein 67.4g
  • Salt 0.1g