Pan-Seared Octopus with Olive Oil and Citrus Dressing

By AislePrompt Editorial · Published 2026-06-08 · Updated 2026-06-08

Tender octopus pan-seared to a golden finish and drizzled with a bright olive oil and citrus dressing, showcasing classic Greek seafood flavors. This Greek-inspired seafood recipe (mediterranean), ready in about 60 minutes, pairs octopus tentacles, water, white wine vinegar for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1.5 lbs, cleaned octopus tentacles
• 6 cups water
• 1/4 cup white wine vinegar
• 4 tbsp, divided olive oil
• 3 tbsp lemon juice
• 2 tbsp orange juice
• 3, minced garlic cloves
• 2 tbsp, chopped fresh parsley
• 1 tsp sea salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: In a large pot, bring 6 cups water and 1/4 cup white wine vinegar to a boil. Add 1.5 lbs cleaned octopus tentacles, reduce heat to low, and simmer gently for 45 minutes until tender when pierced with a fork.
2. Step 2: Remove octopus from the pot and let cool slightly. Cut tentacles into 2-inch pieces.
3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add octopus pieces and sear for 3-4 minutes per side until edges are crisp and golden.
4. Step 4: In a small bowl, whisk together 2 tbsp olive oil, 3 tbsp lemon juice, 2 tbsp orange juice, 3 minced garlic cloves, 1 tsp sea salt, and 1/2 tsp black pepper.
5. Step 5: Remove octopus from skillet and arrange on a serving plate. Drizzle the citrus dressing over the octopus and sprinkle 2 tbsp chopped fresh parsley on top. Serve warm as a flavorful seafood dish.