Octopus Salad

Octopus Salad

A refreshing Aussie salad for lunch, full of flavor, high in protein yet low in fat.


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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 20 mins

Yield: 4 x 1 cup servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 1 lb fresh octopus *
  • 1 1/2 cup white or other type of vinegar
  • 1 cup chopped coriander (cilantro)
  • 1/2 cup Vietnamese mint (optional)


Clean the octopus by removing the gooey membrane.

Bring a large saucepan of water to a boil. Place octopus in pan and boil for 15 to 20 minutes. Remove octopus and cool under cold water.

Chop octopus into bite-size pieces. Place in a bowl. Add vinegar, coriander and mint. Toss together.


Fresh coriander can be replaced with an equal amount of cracked coriander seeds, or other herbs and spices such as chili, oregano or ginger.

Serving suggestions are not included in the nutritional analysis.


* Frozen octopus is just as good.

Thanks to Submitted by Andrew

Nutritional Info (per serving)

CALORIES 115 cals
Kilojoules 481 kJ
Fat 1.3 g
Saturated Fat 0.3 g
Cholesterol 55 mg
Sodium 268 mg
Carbohydrates 3.6 g
Fiber 0.9 g
Total Sugars 0.1 g
Protein 17.4 g
Calcium 91.0 mg
Note: A dash indicates no data is available.