Of which 3.2 g sugars and 2.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (seafood) · Vitamin C (bell pepper) · Unsaturated fat (olive oil)
Allergens mollusks
Lighter polvo à lagareiro (roast octopus with olive oil and garlic)
Tender octopus, just enough olive oil and a hot oven for a golden crust.
Ingredients
- 1 kg (2¼ lb) frozen octopus
- 2 bay leaves (0.4 g)
- 6 tbsp olive oil (60 g / 2 oz)
- 4 cloves garlic (12 g) — sliced
- 1 bell pepper (150 g / 5½ oz) — for grilling
- 1 zucchini (150 g / 5½ oz) — for grilling
- 1 handful of fresh cilantro (5 g)
Method
- Thaw the octopus. If it's fresh, pound it well — this helps tenderize the fibers.
- Put the whole octopus in a large pot with water and the bay leaves, without salt.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.