Both octopus and squid are high in protein and very low in fat. Octopus supplies an impressive range of vitamins and minerals, including a large quantity of iron, as well as lots of niacin. Squid also offers valuable amounts of niacin, as well as phosphorus.
500g baby octopus, cleaned, with heads and beaks removed
2 cloves garlic, chopped
2 tablespoons chopped fresh parsley
2 small red chillies, seeded and finely chopped
1/2 kiwifruit, peeled and roughly chopped
1/3 cup olive oil
2 tablespoons lemon juice
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Combine the octopus, garlic, parsley, chillies and kiwifruit in a large bowl. Pour over the oil and lemon juice and toss well. Cover and refrigerate for 4 hours (no more or the octopus will start to break down).
Preheat a ridged, iron grill pan or a heavy-based frying pan. Reserving the marinade, remove the octopus and drain well. Arrange the octopus in a single layer on the grill pan and sprinkle with marinade. Cook for 3 minutes over high heat, turn, then cook for a further 3 minutes or until the octopus is cooked.
Did you know?
Squid is very high in cholesterol but because it does not contain much fat, the consumption of squid will have no bearing on the level of cholesterol in your blood.