The Apulian frisella is one of the most authentic expressions of Southern Italian cuisine. Originally created as a long-lasting bread, today it represents simplicity, seasonality, and respect for high-quality ingredients.

In this refined variation, the frisella meets the sea: tender octopus enhanced by a generous drizzle of extra virgin olive oil, the true protagonist of Mediterranean healthy cooking.

Ingredients (Serves 4)

• 4 traditional durum wheat friselle
• 800 g fresh octopus
• 300 g cherry tomatoes
• 1 garlic clove (optional)
• Fresh parsley
• Sea salt
• Black pepper
• Premium extra virgin olive oil

Preparation

1. Clean the octopus and place it in a cold pot without adding water.
2. Cover with a lid and cook over low heat. The octopus will release its natural juices and cook in its own liquid.
3. Let it simmer gently for 40–50 minutes until tender. Add a small amount of hot water only if necessary.
4. Allow it to cool in its cooking liquid, then cut into regular pieces.
5. Season the octopus with sea salt, black pepper, chopped parsley, and abundant extra virgin olive oil.
6. Briefly soak the friselle under running water so they soften slightly while maintaining structure.
7. Top with chopped cherry tomatoes and the seasoned octopus.
8. Finish with a final drizzle of Italian olive oil.

Why Extra Virgin Olive Oil Makes the Difference

In a dish this simple, quality is everything. A premium olive oil enhances the natural sweetness of the tomatoes, balances the savory character of the octopus, and adds depth and freshness.

Rich in polyphenols and healthy fats, extra virgin olive oil is central to a healthy lifestyle and authentic farm-to-table culture. It transforms a traditional preparation into a refined gourmet experience.

Choosing the Right Olive Oil

For a delicate and harmonious flavor profile, a softer variety works best.
For a bolder and more structured taste, a robust extra virgin olive oil with herbaceous notes and a pleasant peppery finish is ideal.

The choice of olive oil is not a minor detail — it defines the character of the dish.