Calamari Fra Diavolo
Tender rings of squid simmered in a fiery, garlicky tomato sauce spiked with crushed red pepper. A bold Italian-American seafood classic that comes together quickly and tastes even better the next day. Serve with crusty bread or over a tangle of linguine to soak up every drop of the spicy, briny sauce.
For 4 servings
- prep · ~15 min
Prep the squid and tomatoes.
1.Pat the squid rings and tentacles thoroughly dry with paper towels and set aside.2.Bring a large pot of water to a rolling boil. Score a shallow 'X' on the bottom of each tomato.3.Blanch the tomatoes for 30 seconds, then transfer to an ice bath. Peel off the skins.4.Crush the peeled tomatoes by hand into a bowl, leaving them chunky. Discard the cores.TIPThoroughly drying the squid helps it sear rather than steam when it hits the pan. - fry · ~6 min
Sear the squid in batches.
1.Heat 2 tablespoons of olive oil in a large skillet over high heat until shimmering but not smoking.2.Add half the squid in a single layer and sear without moving for 60 seconds until lightly browned.3.Flip and cook another 30 seconds, then transfer to a plate. Repeat with the remaining squid.4.Set all the seared squid aside. The pan will develop a nice fond.TIPDon't crowd the pan — high heat and space are key to getting a nice sear on the squid. - saute · ~8 min
Build the aromatic base.
1.Reduce the heat to medium and add the remaining 1 tablespoon of olive oil.2.Add the chopped onion and cook until softened and translucent, about 5 minutes.3.Add the sliced garlic and red pepper flakes, stirring constantly until fragrant, about 1 minute.4.Sprinkle in the dried oregano and stir for 30 seconds. - simmer · ~20 min
Simmer the spicy tomato sauce.
1.Pour in the white wine and scrape up any browned bits from the bottom of the pan with a wooden spoon.2.Let the wine bubble and reduce by half, about 2 minutes.3.Add the crushed tomatoes, water, salt, and black pepper. Stir everything together.4.Bring to a gentle simmer, cover partially, and cook for 15 minutes until the sauce thickens slightly.TIPLet the sauce reduce slowly — a too-quick reduction can make it taste tinny and unbalanced. - simmer · ~20 min
Return the squid to the sauce.
1.Add the seared squid and any accumulated juices back into the skillet.2.Stir to coat the squid evenly in the sauce.3.Cover and simmer gently for 20 minutes, or until the squid is fork-tender.TIPSquid has a tenderness window — it goes from tough to tender around the 20-minute mark of gentle simmering. - garnish
Finish with lemon, parsley, and a final drizzle of oil.
1.Remove the skillet from the heat. Stir in the lemon juice and half the fresh parsley.2.Taste and adjust salt and pepper if needed.3.Transfer to a serving bowl and sprinkle with the remaining parsley.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Dry the squid thoroughly with paper towels before searing to ensure browning instead of steaming.
- 2Sear the squid in a single layer over high heat; overcrowding lowers the pan temperature and causes steaming.
- 3Simmer the squid for about 20 minutes to pass through the tough stage and reach tender perfection.
- 4Crush peeled tomatoes by hand for a rustic texture that holds up better than pureed tomatoes.
- 5Make this dish a day ahead—the flavors meld and deepen overnight, making it even more delicious.
- 6Use a wooden spoon to scrape up the browned bits (fond) after adding wine; that's concentrated flavor.
Adapt it for your goals.
Linguine fra diavolo
Toss the finished calamari and sauce with 1 lb of cooked linguine for a classic pasta presentation. The pasta soaks up the spicy tomato sauce, making it a hearty main course.
low oilLow-oil
Reduce olive oil to 1 tablespoon for searing and omit the final drizzle; use a non-stick pan to minimize oil while still getting a light sear on the squid.
seafood medleySeafood medley
Add ½ lb of peeled shrimp and ½ lb of mussels along with the squid for a mixed seafood fra diavolo. Adjust simmer time: mussels open in about 5 minutes, shrimp cook in 3–4 minutes.
extra spicyExtra spicy
Increase red pepper flakes to 1 tablespoon or add a finely chopped fresh chili (like serrano or Thai bird) with the garlic for those who crave intense heat.
anchovy kissedAnchovy-kissed
Melt 2 anchovy fillets into the oil when cooking onions for a deeper, briny umami undertone that complements the squid without tasting fishy.
Why this is on our healthy list.
Lean Protein Source
Squid is naturally low in fat and provides a high-quality, lean protein that supports muscle maintenance and satiety.
Rich in Antioxidants
Tomatoes are packed with lycopene, a powerful antioxidant that is better absorbed when cooked with olive oil.
Heart-Healthy Fats
Olive oil provides monounsaturated fats that help support cardiovascular health when used in place of saturated fats.
Anti-Inflammatory Spices
Garlic and red pepper flakes contain compounds with anti-inflammatory properties, adding both flavor and potential wellness benefits.
Frequently asked questions
Squid becomes tender after about 20 minutes of gentle simmering; test a ring with a fork—it should pierce easily but still hold its shape.
