Octopus in parchment paper with garlic, honey and balsamic!
Edited by:
Chrystalla Katelari.
Clinical dietitian – nutritionist
For more information: www.changeeat.com.cy
Ingredients for 4 servings:
- Fresh or frozen octopus (about 1 kilo)
- 2 cloves garlic
- 2 tbsp honey
- 4 tbsp balsamic vinegar
- 3 tbsp olive oil
- 4 bay leaves
- Peppercorns
*tbsp: tablespoon
Method:
- After washing and cleaning the octopus, put it in a deep frying pan with a bay leaf and 2–3 peppercorns, without any water at all. Cover the pan and simmer over very low heat for 20 minutes, so that it releases its own juices.
- Prepare four large pieces of parchment paper. Divide the octopus among them, sprinkle a little garlic, the honey and the vinegar, a tablespoon of the broth the octopus released in the pan, a bay leaf, some peppercorns and a little olive oil onto each one.
- Close each piece of parchment paper, forming small parcels. Tie them with kitchen string and place them on a baking tray.
- Bake in the oven at 180o C for 30 minutes.
Dietitian’s Tip: Do not salt your food before tasting it, since just 90 g of octopus covers 16% of the daily intake of sodium. That is why people with high blood pressure should be particularly careful.
Octopus is an excellent source of vitamin B12, which contributes to the creation of red blood cells and to maintaining the normal functioning of the central nervous system. During the fasting period (and not only) octopus is a very good choice of protein, while it is at the same time a rich source of iron.
Nutritional value per serving:
Energy / Calories : 480kcal
Carbohydrate: 22 g
Protein: 75 g
Fat: 9 g
Vitamins and Minerals:
Vitamin B12: 832%*
Vitamin B6: 83%
Vitamin B3: 47%
Vitamin C: 35%
Selenium: 320%
Iron: 134%
Copper: 93%
Magnesium: 38%
Zinc: 56%
Phosphorus: 70%
Calcium: 27%
* Percentage of the Recommended Daily Intake based on 2000