Provençal octopus

Ingredients

• 2 kglive octopus
• 2pink onions
• 1 clovegarlic
• 2peppers
• 500 mlfresh tomato passata, or tinned passata
• 400 mlfish or shellfish stock
• To tastethyme
• To tasteparsley
• 60–75 ml (about 4–5 tablespoons)olive oil
• To tastesalt
• To tasteblack pepper or Espelette pepper

Instructions

1. 1

   Tenderise the octopus

   Tenderise the octopus by beating it with a meat mallet, or freeze it for 48 hours in advance.

2. 2

   Clean and cut

   Clean the octopus and cut it into pieces.

3. 3

   Prepare vegetables

   Thinly slice the onions, crush the garlic and cut the peppers into pieces.

4. 4

   Soften the onions

   Heat the olive oil and cook the onions until translucent.

5. 5

   Cook the peppers

   Add the garlic and peppers and simmer for a few minutes.

6. 6

   Add the liquids

   Pour in the tomato passata and fish stock, then simmer for 5 minutes.

7. 7

   Simmer the octopus

   Add the octopus pieces, cover and cook over medium heat for 90 minutes.

8. 8

   Serve with parsley

   Serve hot, garnished with parsley, with steamed potatoes or tagliatelle.

What is Provençal octopus?

This is a Mediterranean-style seafood stew in which octopus cooks slowly with tomato, peppers and onions. Its Provençal character comes through in the simple combination of olive oil, herbs and seafood.

Here, a tomato-and-stock base is simmered before the octopus goes in. That gives the sauce a head start while the covered, extended cooking softens the pieces.

Nutrition and macros by portion

The nutrition label shows one serving as written: 280 calories, 0g protein, 0g carbs, 0g fat.

Octopus provides most of the protein, while the passata, onions and peppers contribute carbohydrates. Olive oil is the main source of fat; for a balanced plate, serve a moderate portion with vegetables alongside and choose either potatoes or tagliatelle.

Tenderising the octopus

Freezing the octopus for 48 hours in advance is one of the recipe’s suggested ways to tenderise it. If using a meat mallet instead, work carefully and evenly before cleaning and cutting it.

Clean the octopus thoroughly, then cut it into manageable pieces. If you are unsure about cleaning a whole octopus, ask your fishmonger to prepare it.

Build the vegetable base

Onions first: cook them in olive oil until translucent rather than browned. This gives them time to soften and sweeten gently.

Garlic and peppers: add these next and let them cook for a few minutes. Keep the heat moderate so the garlic does not scorch.

Balance tomato and stock

The passata supplies the stew’s tomato flavour, while fish or shellfish stock adds a savoury seafood base. Simmer the two together for 5 minutes before adding the octopus.

Fresh tomato passata is specified, with tinned passata as an alternative. The recipe does not specify a particular stock, so either fish or shellfish stock fits.

Keep the simmer gentle

Cover the pan and cook the octopus over medium heat for 90 minutes, as directed. Check occasionally that the liquid is simmering gently rather than boiling vigorously.

Octopus size and the pan can affect how quickly it softens. If it is not tender after the stated cooking time, continue cooking gently and check again.

Check the texture

The octopus should be tender enough to eat comfortably, not tough or rubbery. Test a piece near the end of cooking, taking care with the hot sauce.

The vegetables should be soft and the sauce should have melded with their flavour. Season with salt and black pepper or Espelette pepper to taste.

Choose a serving partner

The method suggests steamed potatoes or tagliatelle alongside the stew. Either can make a substantial meal and gives the tomato and stock sauce something to sit with.

Finish with parsley as directed. Serve the stew hot so the octopus and sauce reach the table together.

Recipe notes & tips

• If using the freezing method, allow 48 hours in advance for the octopus to freeze.
• Have the octopus cleaned and cut by your fishmonger if you prefer not to prepare it yourself.
• Cook the onions until translucent before adding the garlic and peppers.
• Keep the covered stew at a gentle simmer during its long cooking time.
• Taste the sauce and adjust the salt and pepper before serving.
• Garnish with parsley just before bringing the stew to the table.

Variations

• Use tinned passata: substitute it for fresh tomato passata as the recipe allows.
• Choose shellfish stock: use it in place of fish stock for the stock portion.
• Add Espelette pepper: choose it instead of black pepper for a peppery finish.
• Serve with potatoes: pair the stew with steamed potatoes as suggested.
• Serve with tagliatelle: use the pasta option mentioned in the method.

Common mistakes to avoid

• Skipping tenderising: beat the octopus with a meat mallet or freeze it for 48 hours in advance.
• Browning the onions: cook them only until translucent before moving on.
• Scorching the garlic: add it with the peppers and keep the heat moderate.
• Boiling hard: keep the covered stew at a gentle simmer during the 90-minute cook.
• Stopping before it is tender: check a piece and continue simmering gently if needed.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a saucepan until piping hot, adding a small splash of water if the sauce has thickened.

Frequently asked questions