The Apulian octopus salad is a typical appetizer from Puglia that I also serve as a main course accompanied by boiled potatoes seasoned with parsley.
A light dish that must be served cold and is perfect for special occasions such as a lunch or dinner with friends on the weekend or for an important event like a birthday or anniversary; of course it is always present on the Christmas, New Year and Easter table.
It is really quick to prepare and if you follow my tips on how to cook octopus you will get very tender and tasty meat in no time, read HERE.
Below I leave you other octopus recipes and then, right under the photo, as always, let’s discover how to prepare the Apulian octopus salad 😉
See you soon with the next recipe, Ana Amalia!
- Difficulty: Very easy
- Cost: Budget-friendly
- Rest time: 30 Minutes
- Preparation time: 15 Minutes
- Cooking time: 20 Minutes
- Portions: 4 Servings
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: All seasons
- Energy 146.38 (Kcal)
- Carbohydrates 5.07 (g) of which sugars 2.42 (g)
- Proteins 13.61 (g)
- Fat 8.59 (g) of which saturated 1.58 (g)of which unsaturated 0.82 (g)
- Fibers 0.93 (g)
- Sodium 485.45 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the Apulian octopus salad
- 1.8 lbs octopus
- 3 cloves garlic
- 1 carrot
- 2 leaves bay leaves
- 1 cup chopped parsley
- 4 tbsp extra virgin olive oil
- 3 tbsp lemon juice (about 50 ml (≈3 tbsp + 1 tsp))
- 2 pinches salt
- 2 pinches pepper
- to taste lemon (sliced)
- 1 fresh chili pepper (optional)
Preparation of the Apulian octopus salad
To prepare the Apulian octopus salad, first clean the octopus by removing the eyes and the beak.
Fill a pot with water and bring it to a boil together with the bay leaves and the carrot cut into pieces.
As soon as it starts to boil, immerse the octopus holding it by the head so that the tentacles curl 3 times.
Then cook the octopus over low heat until done for 20 minutes, then let it cool in its cooking water.
In the meantime prepare an emulsion with the lemon juice, the oil, half of the parsley, salt and pepper.
When the octopus is cold cut it into 2–3 cm pieces and place it in a large bowl.
Dress it with the prepared emulsion and if you like add the fresh chili cut into pieces.
Cover the bowl and place the Apulian octopus salad in the refrigerator for at least 30 minutes before serving.
Before serving the Apulian octopus salad, spread it on a serving plate, sprinkle with the remaining chopped parsley and a few lemon slices.
Storage of the Apulian octopus salad
Keep the Apulian octopus salad well covered with plastic wrap in the refrigerator for 2 days.
Variations
You can also cook the octopus in a pressure cooker following my recipe HERE
More recipes
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Frequently Asked Questions (FAQ) for the Apulian octopus salad
How can I get a tender octopus and not rubbery?
The secret lies in the cooking and the resting. Dip the octopus into boiling water holding it by the head three times (the practice of “curling the tentacles”) before letting it cook. Once the heat is off, it is essential to let it cool completely in its own cooking water: this step softens the fibers.
Is it necessary to completely peel the octopus?
In the traditional Apulian version, the skin and suckers are kept because they give flavor and the typical texture. If you prefer a neater appearance, you can remove the skin by rubbing it lightly after cooling, but it is not a mandatory step.
Can I use frozen octopus?
Yes, frozen octopus is a great alternative. The freezing process helps break the muscle fibers, making the meat naturally more tender once cooked. Just be sure to thaw it properly in the refrigerator before boiling.
What are the essential seasonings?
The Apulian recipe focuses on simplicity: high-quality extra virgin olive oil, finely chopped garlic, fresh parsley and lemon juice. Many also add crunchy celery or local Baresane olives to give a salty, structured note to the dish.
