Octopus
Considered a delicacy in many countries, octopus has a sweet, mild
flavor.
Octopuses are cephalopods, related to other mollusks such as oysters and snails, yet gifted with unique characteristics.
They have eight arms fitted out with suction cups, and three hearts that pump blue blood.
Unlike other mollusks, they don’t have a shell, but they do have a head with a brain and
a beak. Octopus is considered a delicacy in many countries. Its firm white meat has a sweet,
mild flavor.
Varieties
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.
Buying and storing tips
Most octopus has been frozen and thawed. It should be free of any off odor.
To store thawed octopus, unwrap, place in a bowl covered with a wet paper towel,
refrigerate, and prepare it to be eaten the same day. Store frozen octopus in its original
wrappings in the freezer for up to two months.
To thaw, unwrap, place octopus in a bowl or pan, cover, and let thaw overnight in the
refrigerator. To thaw more quickly, wrap octopus in waterproof plastic and place in a sink
with cool running water, allowing about 30 minutes per pound (about 450g). For fastest
thawing, use the defrost cycle of your microwave, allowing two to five minutes per pound
(450g), with equal standing time in between zaps.
Availability
Octopus is available year-round in fish markets and specialty stores.
Preparation, uses, and tips
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 soy
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.
Nutritional Highlights
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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
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.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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