Tomato-Braised Octopus Stew
Tomato-Braised Octopus Stew features tender octopus simmered in a rich tomato and red wine sauce layered with mint, warm spices, and citrus zest. Briny olives and sweet peas balance the hearty potatoes, creating a fragrant, comforting bowl with gentle heat and herbal notes. Serve this for a cozy weekend dinner or a special gathering when you want something rustic yet elegant.
- Prep30 mins
- Cook1 hr
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tomato-Braised Octopus Stew, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 26
- Heart Health
- 58
- Metabolic
- 20
- Digestive
- 30
- Inflammatory
- 43
- Performance
- 42
- General Wellness
- 1
Put the octopus in a large pot with enough lightly salted water to cover; bring it to a boil, then simmer over medium heat until it turns opaque, about 15 minutes.
- 2
Drain the octopus.
- 3
Let it cool slightly; cut it into bite-sized pieces.
- 4
Heat olive oil in a large skillet over medium heat.
- 5
Add onion, mint leaves, garlic, curry powder, and mixed spice; cook and stir until the onion is soft.
- 6
Season with salt and black pepper.
- 7
Stir in octopus, wine, lemon zest, and orange zest; simmer to blend the flavors for 3 to 4 minutes, then stir in tomatoes, potatoes, peas, olives, tomato paste, bay leaves, and sugar.
- 8
Cover and lower the heat to low; simmer until the octopus and potatoes are tender, about 45 minutes.
- Calories 441.09 kcal High 22%
- Protein 23.54 g Good Source 47%
- Carbohydrate 56.68 g 21%
- Total Fat 9.31 g Moderate 12%
- Saturated Fat 1.79 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 197.49 mg High 66%
- Sodium 969.36 mg High 42%
- Dietary Fiber 1.83 g Low Source 7%
- Total Sugars 11.3 g --
- Added Sugars 0.04 g Low Source 0%
- Calcium 294.87 mg Good Source 23%
- Iron 0.77 mg Low Source 4%
- Potassium 175.33 mg Low Source 4%
- Vitamin A 34.77 mcg Low Source 4%
- Vitamin C 34.56 mg Good Source 38%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Sulfites
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Tomato Braised Octopus Stew is made with 15 ingredients and serves 4. It takes about 1 hr 30 mins and is rated medium. Key ingredients include Curry Powder, Dried Bay Leaves, Dried Orange Peel, and Fresh Mint. Each serving provides about 441.09 kcal, and is a good source of protein.
Recipe Questions
- What is Tomato-Braised Octopus Stew made of?
- The main ingredients are Curry Powder, Dried Bay Leaves, Dried Orange Peel, Fresh Mint, Garlic. The full list of 15 is above.
- How long does it take to make Tomato-Braised Octopus Stew?
- About 1 hr 30 mins in total: 30 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 441.09 kcal. The full nutrition breakdown is above.
- Is Tomato-Braised Octopus Stew easy to make?
- This recipe is rated medium, with 15 ingredients and 8 steps.
- Is Tomato-Braised Octopus Stew healthy?
- Tomato-Braised Octopus Stew has an easyChef Pro health score of 44/100. Per serving, it provides 441.09 calories and 23.54 g of protein, or 47% of the Daily Value. It is a good source of calcium and vitamin C. Worth noting per serving: sodium at 969.36 mg (42% of the Daily Value) and saturated fat at 1.79 g (9% of the Daily Value). It contains Citrus, Fish, Sulfites, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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