Portuguese Salada de Polvo

Portuguese Salada de Polvo recipe videos

Portuguese Salada de Polvo is a traditional octopus salad, a staple in coastal Portuguese cuisine, particularly in regions like the Algarve and Azores. It typically features tender, boiled octopus marinated in a simple dressing of olive oil, vinegar, garlic, and fresh herbs like parsley, often accompanied by onions and sometimes bell peppers.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats from the octopus and olive oil, while being very low in carbohydrates. A standard serving provides a good source of vitamin B12, iron, and omega-3 fatty acids, with a rough calorie estimate of around 250-350 per serving.

Nutrition breakdown

Calories	220 kcal
Protein	18 g
Carbs	8 g
Fat	12 g
Fiber	2.5 g
Sugar	2 g
Sodium	480 mg
Potassium	350 mg
Selenium	45 mcg
Vitamin B12	2.5 mcg
Iron	1.8 mg
Zinc	2.2 mg
Vitamin C	8 mg
Magnesium	40 mg
Phosphorus	180 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a beloved dish often served as a 'petisco' (Portuguese tapas) or a light summer meal, reflecting the country's deep connection to the sea. Nutritionally, octopus is an excellent source of lean protein and is notably rich in taurine, an amino acid with various health benefits.