Polpo in Umido

Polpo in Umido is a classic Italian dish featuring tender octopus stewed in a rich tomato sauce, infused with aromatic herbs and spices. This high-protein seafood dish is perfect for a cozy dinner, offering a delightful balance of flavors and textures.

Ingredients

• Octopus - 500 grams, cleaned and cut into pieces
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, finely chopped
• Cherry tomatoes - 300 grams, halved
• White wine - 100 ml
• Vegetable broth - 200 ml
• Bay leaves - 2
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
3. Stir in the cherry tomatoes and cook for about 5 minutes until they start to soften.
4. Pour in the white wine, allowing it to simmer for 2-3 minutes to reduce slightly.
5. Add the octopus pieces, vegetable broth, bay leaves, salt, and pepper. Stir well to combine.
6. Cover the pot and let it simmer on low heat for about 30 minutes, or until the octopus is tender.
7. Remove the bay leaves, stir in the chopped parsley, and adjust seasoning if necessary.
8. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 300
• Protein: 35 g
• Carbs: 18 g
• Fiber: 3 g
• Sugar: 6 g
• Sodium: 850 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich source of protein that supports muscle growth and repair.
• Contains omega-3 fatty acids which are beneficial for heart health.

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