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Octopus and Sea Bass Stew

This has to be one of my favorite recipes I have ever made and eaten. The taste is scrumptious, the stew in hearty and the octopus and sea bass just sing with flavor. This is a wonderful warming meal to have during these cold winter days ❄️

Just look how beautiful and colorful it is! 😍

Portions: 2-3

Prep time: 15+ minutes (depends on whether the octopus is precooked or not)

Cook time: 50+ minutes


2 tbsp oil (olive, grape-seed, avocado, etc)

1/4 cup diced onion (yellow or white)

1-2 tbsp minced garlic

1/3 cup white cooking wine

2 tbsp tomato paste

1 1/2 cup butternut squash/ yams; large dice

1 1/2 cup quartered brussel sprouts

1 cup diced bell peppers (red, if possible)

3 large precooked octopus tentacles (~10 inches long) cut into small pieces

1/2 - 1 pound Chilean sea bass cut into large cubes

2 cups no-chicken broth

1 tsp fresh chopped thyme

1 tsp ginger

1 tsp coriander

1 tsp cayenne

1 1/2 tsp harissa seasoning

1 tsp paprika

1 tsp oregano (fresh or dried)

1 bay leaf

1 tsp lemon juice

2+ tsp salt (adjust as you'd like)

2+ tsp pepper (adjust as you'd like)

[adjust any of the seasoning as you'd like. For more of a spicy kick, add more harissa/ cayenne.]

thyme leaves for garnish

You need pre-cooked octopus tentacles for this recipe. If you can find pre-cooked that is ideal. If not, you can pre-cook it yourself by boiling the tentacles in water, broth, or poaching liquid for about 15 minutes (test with a fork for tenderness after about 10 minutes)


Step 1: In a deep, wide pan or a dutch oven, heat oil on medium high heat

Step 2: Stir onions and garlic into hot oil for about 3 minutes

Step 3: Add wine and stir for 3-4 minutes until liquid evaporates

Step 4: Lower to medium heat, mix in tomato paste and stir

Step 5: Add butternut squash/yams and cook until they begin to brown on their sides for about 5 minutes, stirring throughout

Step 6: Add brussel sprouts and cook until they begin to brown for about 4-5 minutes, stirring throughout

Step 7: Add the bell peppers and stir for 2-3 minutes

Step 8: Add the stock, all the spices, herbs, the bay leaf and stir

Step 9: Let the stew simmer for about 15-20 minutes, stirring occasionally (add more broth if stew looks dry)

Step 10: Add the sea bass and octopus and stir for 2 minutes

Step 11: Add lemon juice and stir gently

Step 12: Let stew sit for another 10 minutes, stirring occasionally

If you'd like the stew to be more 'brothy', add more broth or water, stir and let simmer for another 5-10 minutes

The stew is ready once the sea bass is fully cooked. The bass should reach 145°F on a thermometer. (insert thermometer halfway into a large piece of the bass to check temperature)

Step 13: Taste test and adjust seasoning as you'd like, add more salt, pepper, cayenne, etc.

Step 14: Serve and garnish with fresh thyme

Enjoy! :D

This stew can be kept in the fridge in an airtight container for up to 5 days, but is best if eaten within the first day or two.

It is best to reheat on the stove top. You may need to add more broth when doing so and stir often. Otherwise, it can be microwaved with the addition of a little broth.

#seafood #protein #food #recipes

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