Mediterranean Grilled Octopus with Oregano

Mediterranean Grilled Octopus with Lemon, Garlic & Oregano – Tender & Flavorful Seafood Recipe

When it comes to grilling seafood, few dishes match the visual appeal and bold, briny flavor of Mediterranean grilled octopus. If you’re searching for a foolproof method to grill octopus that’s tender, smoky, and bursting with Mediterranean flavor—this recipe has your name on it. Learn how to avoid rubbery results and create a showstopping seafood dish right at home.

Inspiration

This recipe is inspired by seaside meals along the Greek coast, where octopus is grilled fresh and served with minimal, bright ingredients. The lemon-garlic-oregano combo is a staple of the Mediterranean pantry, and it beautifully enhances the oceanic character of the octopus. This dish is all about simplicity, tradition, and getting the technique just right for the perfect texture.

Why You’ll Love It

• Incredibly tender and smoky octopus every time
• Bright, herbaceous lemon and garlic marinade
• Simple ingredients, big Mediterranean flavor
• Great centerpiece for summer grilling or elegant dinners

Quick Grocery List

For the Octopus Prep:

• Whole octopus
• Bay leaves
• Onion
• Garlic (crushed)
• Lemon (halved)
• Salt

For the Marinade:

• Extra virgin olive oil
• Lemon (juice and zest)
• Garlic (minced)
• Fresh oregano (or dried)
• Smoked paprika (optional)
• Salt and pepper

Things to Consider Before Preparing Your Meal

Prep & Cook Time:

Prep: 1 hour (includes marinating and tenderizing)
Cook: 10 minutes
Total time: 1 hour 10 minutes

Equipment Checklist:

• Large pot
• Knife and cutting board
• Tongs
• Mixing bowl
• Grill or grill pan
• Optional: Meat thermometer

Dietary Adjustments:

• Gluten-free, dairy-free, paleo-friendly
• For low sodium: reduce added salt

Serving Size:

Serves 4

General Notes

The key to tender octopus lies in a gentle simmer before grilling. Avoid high heat during boiling—low and slow is best. Letting the octopus marinate while slightly warm helps the flavors penetrate deeper. Don’t skip the final olive oil drizzle and fresh herbs—they add that final Mediterranean touch.

Mediterranean Grilled Octopus with Lemon, Garlic & Oregano – Tender & Flavorful Seafood Recipe

DifficultyMedium

Servings4

Prep time1 hour

Cook time10 minutes

Total time1 hour10 minutes

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Ingredients:

For the Octopus Prep:

• 2–2.5 lb (900g–1.1kg) whole octopus, cleaned
• 2 bay leaves
• 1/2 onion
• 3 cloves garlic, (crushed)
• 1 lemon, (halved)
• Salt

For the Marinade:

• 3 tbsp extra virgin olive oil
• 1 Juice of lemon
• 1 Zest of lemon
• 2 garlic cloves, minced
• 1 tbsp fresh oregano, finely chopped (or 1 tsp dried)
• 1/2 tsp smoked paprika, (optional for color)
• Salt and pepper, to taste

Instructions:

• 1

  Tenderize the Octopus

  1. In a large pot, bring water to a boil with bay leaves, onion, crushed garlic, lemon halves, and a generous pinch of salt.
  2. Add cleaned octopus. Reduce heat and simmer gently for 35–45 minutes, or until fork-tender.
  3. Drain and let cool slightly. Pat dry.
• 2

  Marinate

  1. Cut tentacles apart and discard beak/head if not already removed.
  2. In a large bowl, whisk together olive oil, lemon juice, zest, garlic, oregano, paprika, salt, and pepper.
  3. Toss octopus tentacles in marinade and refrigerate for 20–30 minutes.
• 3

  Grill the Octopus

  1. Preheat grill or grill pan to high heat.
  2. Grill marinated octopus for 3–4 minutes per side, until charred and smoky.
  3. Optional: Brush with leftover marinade while grilling for added flavor.
• 4

  Serve

  1. Arrange grilled octopus on a platter.
  2. Drizzle with olive oil, garnish with more oregano and lemon wedges.

Equipment

• Large pot
• Tongs
• Knife and cutting board
• Mixing bowl
• Grill or grill pan
• Meat thermometer (optional for checking tenderness)

Nutrition

Calories	250
Carbohydrates	4g
Cholesterol	160mg
Fat	14g
Fiber	0.5g
Protein	28g
Saturated Fat	2g
Sodium	320mg
Sugar	0g
Trans Fat	0g
Unsaturated Fat	12g

Substitutions

• Use dried oregano if fresh isn’t available (reduce to 1 tsp)
• Add chili flakes for a spicier marinade
• Substitute Meyer lemon for a sweeter citrus flavor
• If octopus isn’t available, squid tentacles are a decent alternative

Variations

• Add thinly sliced fennel to the marinade for extra aroma
• Serve over a bed of garlicky white beans or arugula salad
• Finish with a touch of balsamic glaze for sweetness
• Use a charcoal grill for a deeper, smoky profile

Let’s Get Cooking

Step 1: Tenderize the Octopus

• Pro Tip: Don’t boil too aggressively or the texture will toughen.
• Pro Tip: Test doneness by piercing the thickest tentacle with a fork—it should go through easily.
• Pro Tip: Let octopus cool before slicing to retain juices.

Step 2: Marinate

• Pro Tip: Use a resealable bag to evenly coat the octopus in marinade.
• Pro Tip: Marinate for at least 20 minutes, but up to 1 hour for more flavor.

Step 3: Grill the Octopus

• Pro Tip: Make sure grill grates are clean and well-oiled to prevent sticking.
• Pro Tip: Press tentacles down gently with tongs for defined grill marks.
• Pro Tip: Don’t overcook on the grill—a quick char is all it needs.

Step 4: Serve

• Pro Tip: Garnish with fresh oregano and lemon wedges for a restaurant-style finish.
• Pro Tip: Serve with warm crusty bread to soak up juices.

Nutrition Breakdown (Per Serving)

• Calories: 250 — Moderate and perfect for a light yet satisfying seafood meal.
• Carbohydrates: 4g — Very low-carb, great for keto and paleo diets.
• Cholesterol: 160mg — On the higher side; balance with heart-healthy sides.
• Fat: 14g — Mostly healthy fats from olive oil.
• Fiber: 0.5g — Minimal, add a veggie side for a fiber boost.
• Protein: 28g — High protein, making it filling and nutritious.
• Saturated Fat: 2g — Low; mostly from olive oil, which is a healthy source.
• Sodium: 320mg — Moderate; adjust salt to your needs.
• Sugar: 0g — Sugar-free and clean.
• Trans Fat: 0g — Excellent.
• Unsaturated Fat: 12g — Excellent source of healthy fats for heart health.

Storing and Reheating

Storing:

• Store leftover grilled octopus in an airtight container in the refrigerator for up to 3 days.
• Keep extra marinade separate if unused.

Reheating:

• Reheat in a skillet over medium heat or warm in the oven at 300°F until just heated through.
• Avoid microwaving—it can make the texture rubbery.

Frequently Asked Questions (FAQ)

Q: How do I know when octopus is done simmering?
A: When a fork pierces the thickest part easily, it’s ready.

Q: Can I freeze octopus before or after cooking?
A: Yes! Freezing before cooking actually helps tenderize it. Cooked octopus can be frozen for up to 2 months.

Q: Do I need to remove the skin?
A: Not at all—the skin adds flavor and crisps nicely on the grill.

Q: What sides go well with grilled octopus?
A: Try lemon potatoes, orzo salad, or roasted vegetables.

Q: How do I make this dish spicier?
A: Add chili flakes or a pinch of cayenne to the marinade.

Q: Can I use a stovetop grill pan instead of an outdoor grill?
A: Absolutely. A cast iron grill pan works beautifully.

Engage and Share

Tried this grilled octopus recipe? Leave a comment and let us know how it turned out! Rate the recipe and don’t forget to share your photos on social media using #MediterraneanGrilledOctopus. For more coastal-inspired dishes, check out our Lemon Herb Grilled Shrimp or Greek Orzo Pasta Salad.