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Mediterranean Grilled Octopus With Olive Tapenade

Imagine sinking your teeth into a cloud of tender, succulent octopus that has been grilled to perfection, perfectly charred on the outside and delicately flavored with Mediterranean spices. As you take your first bite, you are instantly transported to the sun-drenched shores of the Mediterranean, where the sea breeze dances and the flavors of the ocean tantalize your senses. Accompanying this delectable feast is a tangy olive tapenade, made with the finest olives, garlic, and herbs, adding a burst of briny goodness to every mouthful. Get ready to embark on a culinary journey like no other with this Mediterranean Grilled Octopus with Olive Tapenade.



The star of this dish is the octopus. It is a delicacy enjoyed in many Mediterranean countries and brings a unique flavor and texture to the plate. Make sure to choose fresh octopus, preferably from a reputable fishmonger or seafood market. Look for octopus that is firm, shiny, and odorless.

Olive Tapenade

The olive tapenade adds a burst of flavor to the dish. It is made from a mixture of olives, capers, garlic, olive oil, and lemon juice. You can either buy pre-made tapenade or make your own at home. It is a versatile condiment that can be used in many other dishes as well, so it’s worth the effort to make it from scratch.


The marinade is what infuses the octopus and vegetables with those mouth-watering Mediterranean flavors. It typically consists of olive oil, lemon juice, garlic, herbs (such as rosemary and thyme), salt, and pepper. The marinade not only enhances the taste but also helps to tenderize the octopus.

Grilled Vegetables

Grilled vegetables are the perfect side dish to complement the octopus. You can choose a variety of vegetables such as bell peppers, zucchini, eggplant, and cherry tomatoes. The grilling process adds a smoky flavor to the vegetables, making them even more delicious.

Lemon Wedges

Lemon wedges are a must-have garnish for Mediterranean grilled octopus. The acidity of the lemon juice cuts through the richness of the octopus and adds a refreshing tang. Squeezing lemon juice over the octopus before serving brings the flavors to life and adds brightness to the dish.


Preparing the Octopus

Start by cleaning the octopus. Remove the beak and eyes, and rinse it thoroughly. You can also ask your fishmonger to clean it for you. If the octopus is large, you may need to tenderize it by freezing and thawing it a couple of times or by pounding it with a meat tenderizer. This step will help to break down the tough fibers and make the octopus more tender.

Making the Olive Tapenade

To make the olive tapenade, finely chop the olives and capers. Crush the garlic cloves and mix them with the olives and capers. Add a generous amount of olive oil and a squeeze of lemon juice. Stir everything together until well combined. You can adjust the ingredients to suit your taste preferences.

Preparing the Marinade

In a bowl, combine the olive oil, lemon juice, minced garlic, chopped herbs, salt, and pepper. Whisk everything together until well emulsified. This marinade will infuse the octopus and vegetables with the flavors of the Mediterranean. Set aside a portion of the marinade to use for basting while grilling.

Grilling the Octopus and Vegetables

Preheat your grill to medium-high heat. Brush the octopus and vegetables generously with the marinade. Place the octopus directly on the grill and cook for about 4-5 minutes per side, until it is charred and tender. Remove the octopus from the grill and let it rest for a few minutes before slicing it into bite-sized pieces. Grill the vegetables until they are slightly charred and tender, turning them occasionally to ensure even cooking.

Cooking Instructions

Step 1: Prepare the Octopus

Clean the octopus thoroughly, removing the beak and eyes. Tenderize the octopus if needed by freezing and thawing it or pounding it.

Step 2: Make the Olive Tapenade

Finely chop the olives and capers. Crush the garlic cloves and mix them with the olives and capers. Add olive oil and lemon juice.

Step 3: Prepare the Marinade

Combine olive oil, lemon juice, minced garlic, chopped herbs, salt, and pepper in a bowl. Whisk until well emulsified.

Step 4: Grill the Octopus and Vegetables

Preheat the grill to medium-high heat. Brush the octopus and vegetables with the marinade. Grill the octopus for 4-5 minutes per side and the vegetables until slightly charred and tender.



Arrange the grilled octopus and vegetables on a serving platter. Create an appealing presentation by arranging the octopus in the center and surrounding it with the grilled vegetables. This will showcase the vibrant colors and textures of the dish.


Garnish the plate with a sprinkle of fresh herbs, such as parsley or basil, to add a pop of color and freshness. For an extra touch, drizzle some of the remaining marinade over the top for added flavor and visual appeal.


Serve the Mediterranean grilled octopus with lemon wedges on the side. The tangy lemon juice complements the flavors of the octopus and vegetables, enhancing their taste. You can also serve it with a side of crusty bread or a fresh salad for a complete meal.

Tips and Tricks

Choosing the Octopus

When selecting octopus, look for fresh octopus that is firm, shiny, and odorless. If possible, buy it from a reputable fishmonger or seafood market to ensure quality.

Tenderizing the Octopus

Tenderize the octopus by freezing and thawing it a couple of times or by pounding it with a meat tenderizer. This step breaks down the tough fibers and makes the octopus more tender.

Marinating Time

For optimal flavor, marinate the octopus for at least 1 hour, but overnight is even better. This allows the marinade to infuse the octopus with the Mediterranean flavors.

Grilling Time

Grill the octopus for about 4-5 minutes per side, or until it is charred and tender. Overcooking will result in a chewy texture, so keep a close eye on the octopus while grilling.

Handling the Tentacles

When grilling the octopus, be careful not to let the tentacles fall through the grill grates. You can use a grill basket or skewers to keep the octopus secure and make flipping easier.

Health Benefits


Octopus is a low-calorie, high-protein seafood that is rich in vitamins and minerals. It is a good source of iron, vitamin B12, and omega-3 fatty acids. Consuming octopus can support heart health, boost immune function, and promote brain health.


Olives are packed with antioxidants and healthy monounsaturated fats. They are rich in vitamin E, which helps protect against oxidative stress and inflammation. Olives also contain polyphenols, which have been associated with numerous health benefits, including reducing the risk of chronic diseases.


Hi, I'm Mikel Joseph, the author behind HealthUUReviews. Welcome to our website, where we focus on Healthy Living & More. At HealthUUReviews, my mission is to provide you with comprehensive information about health concerns, weight loss strategies, and reviews of various health products. I have assembled a team of dedicated health enthusiasts and experts who share their insights and expertise to empower you with the knowledge and tools you need for a vibrant and balanced life. We offer expert reviews, weight loss strategies, holistic healthy living tips, in-depth health concerns, and guidance on the dos and don'ts of dieting. You can trust our content, as it is thoroughly researched and vetted by experts. We prioritize your needs and concerns, tailoring our content to address the questions and challenges you face. Join our supportive community and let's embark on a healthier journey together.

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