Octopus: Lean, Mineral-Rich Seafood (Tender Then Charred)

Octopus is a **cephalopod** with firm flesh that becomes tender with proper cooking. It’s popular in Mediterranean and East Asian cuisines—think **pulpo a la gallega**, **takoyaki**, or charred octopus salads.

Per 100 g cooked: **~160–170 kcal**, **~29 g protein**, **~2–3 g fat** (some omega-3), **vitamin B12**, **selenium**, **copper**, **iron**, **taurine**; naturally **low in carbs** and **low sodium** (before seasoning).

- **High-quality protein** with few calories. - **B12, iron & copper** support blood and energy metabolism. - **Selenium & taurine** offer antioxidant and cellular support. - **Omega-3** contributes to heart & brain health.

- **Can be tough** if undercooked—needs slow simmer/pressure cook before searing. - **Cholesterol & sodium** may be high depending on preparation (e.g., cured/grilled with salty rubs). - **Seafood allergies** possible; octopus is a **mollusk**. - **Sourcing** varies—prefer responsibly caught products.

- **Tenderize first:** simmer in aromatics **45–90 min** (size-dependent) or **pressure cook 15–20 min**; cool in its liquid. - **Finish hot & fast:** grill or pan-sear to char the exterior. - **Serve:** with olive oil, lemon, paprika & potatoes; or slice into **salads, pasta, or rice**; dice for **takoyaki**. - **Cleaning:** remove beak and internal organs (often done by fishmonger).

For extra tenderness, **freeze then thaw** before cooking, or add a light **3% brine (1–2 h)**. Skip the wine-cork myth—**time and gentle heat** are what work.