Recipes · Portuguese · Seafood
Polvo à Lagareiro
One serving has 546 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (1500%), selenium (150%), vitamin K (115%), copper (110%), pyridoxine (94%) and iron (64%). Ready in 90 minutes.
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- Preparation: 30 min
- Cooking: 60 min
- Makes: 1 serving (376 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: shellfish
Ingredients
- 180 g Octopus, raw
- 150 g Potatoes, raw
- 10 g Garlic, raw
- 30 g Olive oil
- 5 g Parsley, fresh
- 1 g Salt
- 0.2 g Black pepper
Method
- Bring a large pot of water to a boil and simmer the octopus, covered, for 45-60 minutes until a skewer slides easily into the thickest part of a leg; drain and let cool slightly.
- Meanwhile, boil the potatoes whole until tender, about 20-25 minutes, then drain and lightly smash each one so it opens up slightly.
- Cut the octopus into large pieces and arrange on a baking tray with the smashed potatoes.
- Scatter over the sliced garlic and drizzle very generously with the olive oil, then season with the salt and pepper.
- Roast at 220 °C (425 °F) for 15-20 minutes until the octopus edges crisp slightly and the potatoes turn golden.
- Scatter with parsley and serve with any oil left in the tray spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 546 kcal | 26% |
| Carbohydrates | 34 g | |
| Water | 274 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 30.7 g | 64% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.1 g | |
| Lysine | 2.2 g | |
| Methionine | 0.66 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.4 g | |
| Histidine | 0.58 g | |
| Fat | 32.1 g | |
| Monounsaturated | 22.2 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.14 g | |
| Omega-6 | 3 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 86.4 mg | |
| Calcium | 140 mg | 14% |
| Copper | 0.99 mg | 110% |
| Iron | 11.4 mg | 64% |
| Magnesium | 93.8 mg | 30% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 439 mg | 63% |
| Potassium | 1,338 mg | 28% |
| Selenium | 82.7 µg | 150% |
| Sodium | 816 mg | |
| Zinc | 3.6 mg | 46% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 1.2 mg | 94% |
| Folate (vitamin B9) | 59.2 µg | 15% |
| Cobalamin (vitamin B12) | 36 µg | 1500% |
| Choline | 138 mg | 33% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 48.3 mg | 64% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.5 mg | 44% |
| Vitamin K | 104 µg | 115% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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