A refined Mediterranean-inspired dish, Grilled Octopus with Heirloom Tomato & White Bean Salad brings together tender, charred octopus with a colorful and flavorful salad of heirloom cherry tomatoes, creamy white beans, pancetta, and fresh herbs. With simple, bold ingredients and thoughtful preparation, this dish delivers balance, texture, and elegance.

Why You’ll Love This Recipe

This recipe offers a restaurant-quality seafood dish that’s surprisingly simple to prepare at home. The octopus is slow-simmered until tender and then grilled for a smoky finish, while the salad brings acidity, freshness, and richness. The result is a light yet satisfying meal that’s perfect for warm evenings, casual gatherings, or an impressive dinner centerpiece. With options to adapt for dietary preferences, it’s also versatile and inclusive.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

For the Octopus:

• 1.5 lbs octopus, cleaned
• 1 bay leaf
• 1/2 onion
• 1 tablespoon vinegar
• Salt to taste
• 1 tablespoon olive oil (for grilling)

For the Salad:

• 1 cup heirloom cherry tomatoes, halved
• 1 cup cooked white beans (cannellini or butter beans)
• 1/4 cup diced pancetta (optional, or substitute with sun-dried tomatoes for vegetarian)
• 1/4 cup flat-leaf parsley, roughly chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and freshly ground black pepper to taste

directions

1. In a large pot, cover the octopus with water and add the bay leaf, halved onion, vinegar, and a pinch of salt.
2. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 40–45 minutes, or until the octopus is fork-tender. Drain and allow to cool slightly.
3. While the octopus is cooking, crisp pancetta in a dry skillet over medium heat until golden and set aside.
4. In a large bowl, combine halved tomatoes, cooked white beans, pancetta (or sun-dried tomatoes), parsley, olive oil, red wine vinegar, salt, and pepper. Toss well and allow to marinate.
5. Once the octopus has cooled, separate the tentacles and brush them lightly with olive oil.
6. Grill over high heat for 2–3 minutes per side until charred and smoky.
7. To serve, spoon the salad onto a plate, arrange the grilled octopus on top, and drizzle with additional olive oil if desired.

Servings and timing

This recipe serves 4 people as a light main course or starter.
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour

Variations

• Vegetarian Version: Omit pancetta and substitute with sun-dried tomatoes or marinated artichokes.
• Spicy Option: Add thinly sliced chili or a pinch of crushed red pepper to the salad.
• Citrus Twist: Replace red wine vinegar with fresh lemon juice for a brighter finish.
• Legume Swap: Try chickpeas or lentils instead of white beans for variation in texture.
• Herb Additions: Add fresh dill, basil, or mint for an herbaceous flavor boost.

storage/reheating

Store leftover octopus and salad separately in airtight containers in the refrigerator for up to 2 days.
To reheat octopus, lightly re-grill or pan-sear over medium-high heat until warmed through—avoid overcooking. The salad is best enjoyed cold or at room temperature; do not reheat.

FAQs

How do I know when the octopus is cooked properly?

It should be tender when pierced with a fork but still hold its shape. Simmering time may vary depending on size.

Can I use frozen octopus?

Yes, frozen octopus works well and often becomes more tender after thawing and cooking.

Do I need to remove the skin or suckers?

No, once cooked and grilled, the skin and suckers become crisp and flavorful. You may trim for presentation if desired.

Can I cook the octopus in advance?

Yes, you can boil it a day ahead and refrigerate. Grill just before serving for best texture.

What wine pairs well with this dish?

A crisp white wine such as Albariño, Vermentino, or Sauvignon Blanc complements the dish beautifully.

Can I skip the grilling step?

You can, but grilling adds essential charred flavor. Alternatively, sear the octopus in a hot skillet.

Is this dish served hot or cold?

The salad is served cold or at room temperature, while the octopus is best served warm immediately after grilling.

How do I prevent the octopus from becoming rubbery?

Avoid overcooking or cooking too quickly at high heat without proper tenderizing first. Simmer gently until tender before grilling.

What kind of beans work best?

Cannellini or butter beans are ideal due to their creamy texture, but other white beans can be used.

Can I make this dish ahead of time?

Yes, the salad can be made several hours ahead. Cook and grill the octopus just before serving for best results.

Conclusion

Grilled Octopus with Heirloom Tomato & White Bean Salad offers a refined and flavorful Mediterranean meal that showcases the beauty of fresh, simple ingredients. With its tender charred octopus and bright, herbaceous salad, this dish makes for an impressive yet accessible addition to any dining occasion. Ideal for warm evenings or elegant gatherings, it’s a perfect example of minimalism and flavor in harmony.

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