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To prevent a minor skin rash, use rubber gloves when handling raw octopus. If the octopus hasn’t been cleaned, cut off the top of the head, scoop out and discard the interior, cut off the beak, and separate the tentacles from the head.
Octopus flesh is tough and chewy. The secret to successful octopus cookery is to marinate or precook it to tenderize the meat.
To marinate, rub octopus with grated daikon radish, slice thin, and marinate in mirin and soya sauce for one to two hours.
To precook, bring a pan of salted water to a boil. Put octopus in boiling water, turn down heat, and simmer until the skin can be peeled, about 30 to 60 minutes. Remove from heat and led stand in cooking water until cool.
Baking
Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) lengths and place in a greased baking pan. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven 10 to 20 minutes.
Broiling
Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) lengths and dredge in crumbs, or cornmeal or flour coating. Preheat broiler and adjust oven rack so octopus is 4 inches (about 10cm) from the element. Broil, turning once, until coating is brown and crispy and octopus is warmed through.
Deep frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) pieces. Dip pieces in batter, drain, then slip them into hot oil. Cook until brown, two to three minutes.
Stewing
Cut precooked octopus into 3- to 4-inch (about 7.6 to 10cm) lengths and stew in red wine, with herbs and spices, for two hours. During the last 30 minutes, add vegetables.
The two species found in U.S. waters, the Atlantic Octopus vulgaris and Pacific Octopus dofleini, are quite similar. Octopus is sold fresh or frozen, whole (clean and debeaked) or as Octopus legs, and raw or cooked.
Octopus (cooked, moist heat), 3 oz. (84.9g)
Calories: 139
Protein: 25.3g
Carbohydrate: 3.7g
Total Fat: 1.7g
Fiber: 0.0g
*Excellent source of: Iron (8.1mg), Selenium (76mcg), and Vitamin
B12 (30.6mcg)
*Good source of: Zinc (2.8mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
When cooked (moist heat), octopus provides 0.314 grams of omega-3 fatty acids, derived from EPA (0.152g) and DHA (0.162 grams), per 100 grams of octopus.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.