Missed the Mediterranean this year? Try this super healthy supper for an instant taste of Greece
Prep time: 15 minutes
Cooking time: around 2 hours (mainly to tenderise the Octopus, around 1 ½ hours)
Serves: 4
Ingredients
For the seafood
- ½ whole octopus (approx. 750g)
- 2 tuna steaks (approx. 300g)
And, for the seafood dressing:
- 120ml extra virgin olive oil
- 60ml lemon juice, freshly squeezed
- ½ tbsp dried oregano
- Sea salt, pinch
- Extra virgin olive oil, for drizzling
For the vegetable medley
- 200g carrots, cut into batons
- 200g courgette, cut into batons
- 200g green beans, trimmed
And, for the vegetable dressing:
- 30g olive oil
- 30g balsamic vinegar
- 4 garlic cloves, crushed
- 1tsp mustard
- ¼ tsp dried oregano
- ¼ tsp dried rosemary
- ½ tsp salt
- ½ tsp black pepper
Method
Octopus (Part I)
- When it’s out of season in the UK, I buy Octopus online from The Fish Society or Brindisa –unpaid plug 🙂 — otherwise it’s generally available in the larger supermarkets
- I always recommend that you ask the fish monger to remove the Octopus’s ink sac, eyes and the beak, otherwise do that now
- Now tenderise the octopus by cooking it. First, give it a good wash under cold running water then place in a large pot of cold water, with enough water to fully cover, and put a lid on it. Simmer for around 1 to 1 ½ hours, timing from when the water gets up to a boil (then turn down the temperature). The octopus is done when a knife easily goes through a tentacle. Take it off the heat and leave in the pot with the water to cool
- Once cooled, drain and cut into bite-sized pieces
Vegetables
- Prepare the vegetables. Wash them well then peel the carrots and, along with the courgette, cut into batons, then trim the beans
- Steam for the following times: carrot 10 minutes (or until tender), green beans 3-5 minutes and courgette 2-5 minutes
- Now make the vegetable dressing. Simply add all the ingredients in a bowl and whisk well until combined and the dressing has thickened
Tuna
- While the vegetables steam, cook the tuna. Pre-heat the oven to 200C/ 400F/ gas mark 6
- Rub the tuna steaks with the sea salt and olive oil (a drizzle is fine)
- Heat a skillet until hot and sear each steak until light brown in colour (30 seconds each side, but longer if a thick cut of tuna). Reserve the skillet and line a roasting tray with parchment paper. Add the tuna to the tray and place on a low shelf in the oven for a couple of minutes while the octopus cooks. They’re done when slightly pink on the inside
Octopus (Part II)
- Heat the reserved griddle pan over high heat and sear the octopus pieces for around 3 minutes until cooked through and the tentacles start to char
- Now make the seafood dressing by whizzing the olive oil and lemon juice in a blender for a few seconds, until it thickens
- On one side of the serving plates, portion the tuna and octopus then pour over the seafood dressing followed by a pinch of oregano and sea salt. Drizzle the vegetable dressing on the other side of the plate and layer the vegetables on top
- Serve immediately while still hot, perhaps with my fluffy Fluffy Flatbreads, Keto-Style : )
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