Octopus fried rice

/ Haruka Sugiyama

Description: Fried rice with octopus. Octopus works really well with fried rice. Chicken, pork, and tuna may be common, but octopus is something.
Serves: 2
Cooking time: 25 minutes

Ingredients

  • Spring onion – chopped, 1 tablespoon
  • Egg – medium 2 pieces
  • White Rice cooked – 250g
  • Boiled octopus (alternatively, uncooked octopus and boil at home) – chopped in small pieces, 160g 
  • Garlic – chopped, 2 cloves
  • Sunflower oil – 1 tablespoon
  • Soy sauce – 1 tablespoon
  • Ground black pepper – 2 dashes

Method

1. In a large non-stick frying pan, add the sunflower oil, garlic, octopus, ground black pepper over medium heat, stirring regularly. 
2. Add the rice, soy sauce, black pepper, Mix well.
3. Pour egg and spring onion. Mix well.

Nutritional Values Per Serving

KcalProteinFatCarbsFibreSugarsSaltSaturated FatZincIronPhosphorus
453.934.2g13.2g47.6g1.3g0.2g2.2g2.2 g4.2mg9.1mg369.6mg
22.7%68.5%18.9%18.3%4.3%0.3%36.5%11.2%60.2%61.3%67.2%
*These values are approximate and based on the value from ingredients prepared before cooking (Reference USDA). Percent daily values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs. Calcium, Potassium, Vitamin B1 and Vitamin C are over 10%, Magnesium, Folate, Vitamin A and Vitamin B2 are over 20 %, Vitamin B3 are over 30%, Vitamin E is over 40%, Vitamin B6 is over 50%, Vitamin D and Vitamin B12 are over 100% of an adult’s daily reference intake. However, some vitamins may be lost while cooking.

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. 

Octopus can be added into different dishes carpaccio, salad, marinated, sautéed, paella, pasta and many more in Japanese cuisine (tempura, sushi, sashimi, fried-rice, karaage, okonomiyaki, takoyaki-octopus balls). 

My favourite octopus dish is “Takoyaki”, octopus-balls. It requires a specific tool which has a sphere shape of mould. If you visit Osaka (in Japan), this is a common street food there. The staff grill the ball at an incredible speed. I am not that fast and professional but this is a very fun part of a family or friend’s dinner as everyone can participate to grill. This is really common to cook at home with families or friends in Japan. I even have a machine in the U.K. Takoyaki is mainly made from flour, egg, and water as a batter, then you can put different ingredients such as octopus (main ingredients, make sure you have enough), spring onion, tenkasu (small piece of tempura), konnyaku, red ginger pickles, cheese, kimchi. Then eat it with sauce, and mayonnaise, along with bonito flakes and aonori-seaweed powder. You may be able to find frozen ones in Asian supermarkets. 

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