Recipes · Spanish · Seafood
Pulpo a la Gallega (Polbo á Feira)
One serving has 407 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (1500%), selenium (148%), copper (101%), pyridoxine (76%), iron (61%) and phosphorus (57%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (303 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: shellfish
Ingredients
- 180 g Octopus, raw
- 100 g Potatoes, raw
- 20 g Olive oil
- 2 g Paprika
- 1 g Salt
Method
- Bring a large pot of water to a rolling boil. Dip the whole octopus in and out three times, then submerge it fully and simmer gently for 40-45 minutes until tender when pierced.
- Meanwhile boil the potatoes in a separate pan until tender, then drain and slice.
- Lift out the octopus and let it rest for a few minutes, then slice into rounds.
- Arrange the potato slices on a wooden plate, top with the octopus, and drizzle generously with olive oil.
- Sprinkle with the paprika and coarse salt just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 407 kcal | 19% |
| Carbohydrates | 22.5 g | |
| Water | 224 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 29.2 g | 61% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2 g | |
| Lysine | 2.1 g | |
| Methionine | 0.64 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.91 g | |
| Valine | 1.3 g | |
| Histidine | 0.55 g | |
| Fat | 22.2 g | |
| Monounsaturated | 14.9 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.14 g | |
| Omega-6 | 2.1 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 86.4 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.91 mg | 101% |
| Iron | 10.9 mg | 61% |
| Magnesium | 80.6 mg | 26% |
| Manganese | 0.23 mg | 13% |
| Phosphorus | 398 mg | 57% |
| Potassium | 1,101 mg | 23% |
| Selenium | 81.2 µg | 148% |
| Sodium | 809 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.99 mg | 76% |
| Folate (vitamin B9) | 44.8 µg | 11% |
| Cobalamin (vitamin B12) | 36 µg | 1500% |
| Choline | 130 mg | 31% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 28.7 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.6 mg | 37% |
| Vitamin K | 15.8 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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