Calamari Fra Diavolo brings together the sweetness of fresh calamari with the boldness of a spicy, garlicky tomato sauce. The delicate rings of calamari soak up the fiery sauce, creating a tantalizing dish that’s perfect for any seafood lover. This recipe is simple to prepare, yet packed with flavor. The combination of crushed tomatoes, white wine, and red pepper flakes creates a rich, spicy sauce that pairs wonderfully with the tender calamari. Whether you’re enjoying a quiet dinner at home or impressing guests at a dinner party, Calamari Fra Diavolo will make your meal unforgettable.
Full recipe:
Ingredients:
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1 lb (450g) fresh calamari, cleaned and sliced into rings
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2 tablespoons olive oil
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4 garlic cloves, minced
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1 small onion, chopped
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1 red bell pepper, chopped
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1 teaspoon red pepper flakes
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1 (14.5 oz) can crushed tomatoes
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1/2 cup dry white wine
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1/4 cup fresh parsley, chopped
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Salt and black pepper to taste
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Fresh lemon wedges for garnish
Directions:
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In a large skillet, heat olive oil over medium heat. Add the garlic and onion and sauté until soft and fragrant, about 2-3 minutes.
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Add the chopped red bell pepper and red pepper flakes, cooking for an additional 2 minutes.
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Pour in the crushed tomatoes and white wine, and bring to a simmer. Let the sauce cook for 10 minutes, stirring occasionally.
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Add the calamari rings to the skillet and stir to combine with the sauce. Cook for 2-3 minutes, or until the calamari is just tender and opaque.
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Season with salt and black pepper to taste. Stir in fresh parsley and remove from heat.
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Serve the calamari with fresh lemon wedges and enjoy!
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes | Kcal: 280 kcal | Servings: 2 servings
Calamari Fra Diavolo: A Spicy Seafood Delight
History and Origin of Calamari Fra Diavolo
Calamari Fra Diavolo, an Italian-American classic, combines tender calamari with a bold, spicy tomato sauce, creating a dish that is as flavorful as it is simple. The term “Fra Diavolo” translates to “Brother Devil” in Italian, referring to the fiery nature of the sauce that accompanies this dish. While the exact origin of the recipe is uncertain, it is believed to have been inspired by traditional Italian seafood dishes, with a particular focus on the southern regions, such as Sicily and Naples, where seafood and spices are essential components of the cuisine.
The spicy tomato sauce, made with red pepper flakes and garlic, brings an intense heat that complements the mild flavor of the calamari perfectly. Whether served over pasta, paired with crusty bread, or enjoyed alone, Calamari Fra Diavolo is a dish that brings both heat and sophistication to the dinner table.
Why Calamari Fra Diavolo is the Best
Calamari Fra Diavolo stands out as an exceptional dish for several reasons. First, it combines two key ingredients—calamari and tomatoes—that are not only flavorful but also packed with nutrients. Calamari, a type of squid, is a lean protein source rich in vitamins and minerals, including vitamin B12, selenium, and phosphorus. Additionally, calamari is low in fat and calories, making it a great choice for those seeking a healthy meal.
The tomato-based sauce provides an excellent source of antioxidants, particularly lycopene, which is known for its heart-healthy benefits. The red pepper flakes in the sauce not only contribute a spicy kick but also have their own health benefits, including boosting metabolism and promoting healthy digestion.
Another reason this dish is a favorite is its versatility. You can adjust the spice level to suit your personal taste, making it as fiery or mild as you prefer. Moreover, it’s easy to make and requires minimal preparation, making it a go-to option for a quick yet impressive dinner.
Benefits of Calamari Fra Diavolo
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Low in Calories, High in Protein: Calamari is an excellent source of lean protein, which is essential for muscle repair and overall health. Its low-fat content makes it a great choice for those who are mindful of their calorie intake while still desiring a satisfying meal.
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Rich in Vitamins and Minerals: Calamari is packed with essential nutrients, such as vitamin B12, which supports nerve function and red blood cell production, as well as selenium, which acts as a powerful antioxidant in the body. These nutrients contribute to maintaining a healthy immune system.
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Antioxidant-Rich Sauce: The tomato-based sauce is not only flavorful but also packed with antioxidants, particularly lycopene. Lycopene has been shown to have various health benefits, including reducing the risk of certain types of cancer and improving heart health.
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Supports Healthy Digestion: The red pepper flakes in the dish contribute to improved digestion. Capsaicin, the compound responsible for the heat, has been shown to promote better digestion by increasing the production of stomach acids and speeding up metabolism.
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Heart-Healthy Ingredients: The use of olive oil in the recipe provides a good source of monounsaturated fats, which are beneficial for heart health. Additionally, garlic, a common ingredient in many Italian dishes, has been shown to lower cholesterol levels and reduce blood pressure, further contributing to heart health.
How to Make Calamari Fra Diavolo
Making Calamari Fra Diavolo is surprisingly easy and requires minimal preparation. First, fresh calamari is cleaned and sliced into rings. Olive oil is heated in a skillet, and garlic and onions are sautéed until fragrant. Red bell pepper and red pepper flakes are added next, creating the base of the spicy tomato sauce.
Crushed tomatoes and white wine are then added to the skillet, simmering to create a rich, flavorful sauce. The calamari is cooked for just a few minutes in the sauce, ensuring it remains tender and juicy. The dish is finished with fresh parsley and a squeeze of lemon for a burst of freshness.
The beauty of this dish lies in its simplicity—few ingredients are needed, yet the result is a complex and satisfying meal.
Pairing Suggestions
Calamari Fra Diavolo is a versatile dish that pairs well with many side dishes. For a traditional Italian experience, serve it with al dente pasta such as spaghetti or linguine. The pasta will soak up the flavorful sauce, making every bite delicious. Alternatively, serve it with crusty bread to mop up the rich sauce.
For a lighter option, pair the dish with a simple green salad or roasted vegetables. A fresh cucumber and tomato salad with a light vinaigrette works particularly well to balance the spiciness of the calamari.
Common Mistakes to Avoid
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Overcooking the Calamari: Calamari cooks very quickly, and if left in the pan for too long, it can become rubbery and tough. Be sure to cook the calamari only for 2-3 minutes, just until it turns opaque.
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Using Canned Tomatoes with Added Sugars: To ensure a rich and authentic flavor, opt for high-quality canned tomatoes with no added sugars or preservatives. This will enhance the overall taste of your sauce.
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Not Adjusting the Spice Level: While the dish is traditionally spicy, you can adjust the amount of red pepper flakes to suit your preference. If you prefer a milder flavor, start with a small amount and gradually add more until it reaches your desired heat level.
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Skipping Fresh Herbs: Fresh parsley is a key ingredient in this dish, providing a burst of color and flavor. Don’t skip this step—fresh herbs elevate the dish and give it a final touch of freshness.
Conclusion
Calamari Fra Diavolo is a dish that balances heat, flavor, and simplicity, making it a favorite among seafood lovers and those who appreciate a bold, spicy meal. With its rich tomato sauce, tender calamari, and a hint of garlic and spice, this dish is both satisfying and healthy. Whether you serve it with pasta, bread, or on its own, Calamari Fra Diavolo is sure to impress with its vibrant flavors and ease of preparation. This recipe is perfect for any occasion, whether it’s a cozy weeknight dinner or a special meal to share with friends and family.
