Octopus Salad (Insalata di Polpo)
By Master Chef Gianluca Deiana Abis
History
The Italian Insalata di Polpo, or octopus salad, is a dish deeply rooted in the traditions of coastal regions, especially in Southern Italy, where octopus is abundant. It is often associated with the Mediterranean diet, celebrated for its use of fresh, seasonal ingredients. This dish highlights the simplicity and quality of Mediterranean seafood, prepared in a way that enhances the natural flavors without overpowering them. In Sardinia, it’s a popular appetizer, especially during the warmer months, when seafood is at its freshest. The tender, perfectly cooked octopus, combined with tangy lemon, fresh herbs, and extra virgin olive oil, creates a dish that is both refreshing and satisfying.
Ingredients
1 whole octopus (about 1 kg)
1 lemon, zest and juice
2 garlic cloves, minced
1 small bunch fresh parsley, chopped
2 tbsp extra virgin olive oil
1 tbsp white wine vinegar
Salt and freshly ground black pepper, to taste
2 tbsp capers, rinsed
1 small red onion, thinly sliced
Fresh cherry tomatoes, halved (optional)
A few sprigs of fresh oregano (optional)
Instructions
Cook the Octopus:
Start by preparing the octopus. Bring a large pot of salted water to a boil.
Once boiling, add the octopus. Reduce the heat to a simmer and cook for about 40-50 minutes, depending on the size of the octopus. You want it tender but not overcooked. Check the tenderness by piercing the thickest part of the tentacle with a fork.
Once cooked, remove the octopus from the water and allow it to cool slightly. Once cool enough to handle, trim the tentacles and discard the head, beak, and any inedible parts.
Prepare the Salad:
Slice the octopus into bite-sized pieces or thin rings, depending on your preference.
In a large mixing bowl, combine the sliced octopus, minced garlic, chopped parsley, sliced red onion, and capers.
Add the lemon zest and lemon juice, then drizzle with extra virgin olive oil and white wine vinegar. Toss everything together gently to combine the flavors.
Season:
Season the salad with salt and pepper to taste. You can also add a sprinkle of fresh oregano for a more herby flavor.
If desired, add a few cherry tomatoes to the salad for color and a pop of sweetness, though this is optional.
Chill:
For the best flavor, allow the salad to chill in the refrigerator for at least an hour before serving. This lets the flavors meld together.
Serve:
Serve the octopus salad chilled or at room temperature as an appetizer or a light main course.
Garnish with extra parsley and a drizzle of olive oil for an added touch.
Chef Tip:
The key to making a perfect Insalata di Polpo is ensuring that the octopus is tender but not overcooked. A trick is to freeze the octopus before cooking; this helps to break down the fibers and ensures a tender texture. Additionally, for extra flavor, you can add a dash of lemon zest to the dressing for an added zing.
Wine Pairing:
A chilled glass of Vermentino di Sardegna pairs beautifully with Insalata di Polpo. Its crisp acidity and citrus notes complement the fresh octopus and herbal elements in the salad. If you prefer a red, Cannonau di Sardegna works well, offering soft tannins and fruity flavors that enhance the richness of the octopus without overpowering it.
Octopus Salad (Insalata di Polpo) is a true celebration of the Mediterranean’s bounty, bringing together simple, fresh ingredients for a refreshing, flavorful dish. Perfect as a light summer appetizer or a light lunch, this salad embodies the essence of Sardinian coastal cuisine. It’s a perfect example of how Italian cuisine emphasizes the quality of its ingredients and the simplicity of preparation.
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