Description: This can be served cold or warm. Parsley gives off great aromas and freshness, and garlic and chilli give a nice punch, perfect for a sunny summer.
Serves: 2
Cooking time: 25 minutes
Ingredients
- Spaghetti – 180g
- Boiled octopus (alternatively, uncooked octopus and boil at home) – chopped in small pieces, 160g
- Garlic – chopped, 2 cloves
- Olive oil – 2 tablespoons
- Fresh parsley – chopped, 2 tablespoons
- Salt – 2 dashes
- Ground black pepper – 3 dashes
- Dry chilli – chopped, 1 piece
Method
1. Cook the spaghetti to al dente in plenty of boiling water with salt.
2. When pasta is almost cooked, heat the olive oil in a large non-stick frying pan, then add garlic over low heat for 30 seconds, stirring regularly.
3. Stir in the octopus, chilli, salt and black pepper, and change the heat to medium.
4. Add the hot drained pasta and parsley to the frying pan. Mix well. If it needs a little more moisture, add a splash of the pasta-cooking water.
To serve: Sprinkle additional ground black pepper, fresh parsley and parmesan cheese according to your preference.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin B12 | Iron | Phosphorus |
|---|---|---|---|---|---|---|---|---|---|---|
| 459.7 | 35.4g | 3.3g | 70.9g | 3.5g | 1.8g | 1.3g | 0.4g | 28.8μg | 10.8mg | 230.2mg |
| 23.0% | 70.9% | 4.7% | 27.3% | 11.8% | 2.0% | 21.9% | 1.9% | >100.0% | 73.1% | 41.9% |
Nutritional Tips
Octopus is a good source of protein, vitamin B12, and iron, low in calories and fat. Octopus may not be familiar and may be strange for people who don’t live near the coast. However, it is actually nutritious. In some countries or Asian shops, you can buy boiled octopus which is already pre-cooked. If not, you may ask the fishmonger and they may help to clean it (remove inedible parts such as eyes, beak, tentacles, intestines and ink sac).
Octopus can be boiled, fried, or sautéed. Octopus generally tastes light and blunt, but it takes flavours from seasonings or other ingredients. So it can become a really tasty dish. Try to minimise the use of unwanted fat and use a non-stick frying pan or saucepan. Try to use simple seasonings such as salt and black pepper while herbs or lemons also give a nice taste to octopus. I will introduce more octopus recipes in the future.
Mignonne Nutri-Cuisine 