Polpo alla Luciana

Polpo alla Luciana is a traditional Italian seafood dish that features tender octopus, slow-cooked in a rich tomato sauce with olives and capers. This flavorful dish is a perfect balance of taste and health, ideal for seafood lovers seeking a light yet satisfying meal.

Ingredients

• Octopus - 500 grams, cleaned
• Extra virgin olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cherry tomatoes - 300 grams, halved
• Black olives - 50 grams, pitted and sliced
• Capers - 1 tablespoon, rinsed
• Red chili flakes - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, bring salted water to a boil. Add the cleaned octopus and cook for 30 minutes until tender. Remove and let cool.
2. In a large skillet, heat the olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the halved cherry tomatoes to the skillet and cook for about 5 minutes until they start to soften.
4. Chop the cooked octopus into bite-sized pieces and add it to the skillet with the tomatoes. Stir well to combine.
5. Add the black olives, capers, and red chili flakes to the skillet. Season with salt and black pepper to taste.
6. Cover and simmer for 15-20 minutes, stirring occasionally, until the sauce thickens slightly.
7. Remove from heat and stir in the chopped parsley before serving.

Nutrition

• Calories: 320
• Protein: 34 g
• Carbs: 18 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 650 mg
• Cholesterol: 85 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein and low in calories, aiding in muscle maintenance.

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