Skillet Sautéed Octopus with Tomato and Fennel
Tender octopus simmered and then sautéed with fresh tomato, fennel, and herbs for a vibrant Greek seafood dish. This Greek-inspired seafood recipe (mediterranean, low carb), ready in about 65 minutes, pairs octopus tentacles, olive oil, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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 pounds, cleaned octopus tentacles
- 3 tbsp olive oil
- 1 medium, thinly sliced yellow onion
- 1 small, thinly sliced fennel bulb
- 4 cloves, minced garlic cloves
- 1 cup crushed tomatoes
- 1/2 cup dry white wine
- 2 tbsp, chopped fresh parsley
- 1 tsp dried oregano
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 3 cups water
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Bring 3 cups of water to a boil in a large pot. Add 1.5 pounds cleaned octopus tentacles and simmer gently for 40 minutes until tender when pierced with a fork. Drain and set aside.
- Step 2: Heat 3 tbsp olive oil in a large skillet over medium heat. Add 1 thinly sliced yellow onion and 1 thinly sliced fennel bulb, sautéing for 5 minutes until softened and fragrant.
- Step 3: Stir in 4 minced garlic cloves and cook for 1 minute until fragrant but not browned.
- Step 4: Add the cooked octopus tentacles to the skillet along with 1 cup crushed tomatoes, 1/2 cup dry white wine, 1 tsp dried oregano, 1 tsp kosher salt, and 1/2 tsp black pepper. Simmer uncovered for 10 minutes until sauce thickens and coats the octopus.
- Step 5: Remove from heat and sprinkle 2 tbsp chopped fresh parsley over the dish before serving.
Frequently asked questions
How long does Skillet Sautéed Octopus with Tomato and Fennel take to make?
Total time is about 65 minutes (15 min prep + 50 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Skillet Sautéed Octopus with Tomato and Fennel?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Skillet Sautéed Octopus with Tomato and Fennel?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Skillet Sautéed Octopus with Tomato and Fennel for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Skillet Sautéed Octopus with Tomato and Fennel low carb?
Yes — this recipe is tagged low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
