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Tender calamari simmered in a fiery tomato and white wine sauce. This Italian-American classic is packed with garlic and red pepper flakes, perfect served over linguine or with crusty bread for dipping.
Prepare the Calamari: If using fresh calamari, ensure it is cleaned well. Cut the tubes into 1/2-inch rings and leave the tentacles whole. Pat all pieces thoroughly dry with paper towels. This step is crucial for preventing a watery sauce.
Sauté Aromatics: Heat the extra virgin olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the finely chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
Bloom Spices: Add the minced garlic and crushed red pepper flakes to the pot. Sauté for about 1 minute until fragrant, being careful not to burn the garlic.
Build the Sauce: Pour in the dry white wine to deglaze the pot, using a wooden spoon to scrape up any browned bits from the bottom. Allow the wine to simmer and reduce by about half, which should take 2-3 minutes. Stir in the crushed tomatoes, salt, black pepper, and optional sugar.
Simmer the Sauce: Bring the sauce to a gentle simmer. Reduce the heat to low, cover the pot, and let it cook for at least 20 minutes. This allows the flavors to meld and deepen. While the sauce simmers, cook linguine according to package directions.
Cook the Calamari: Uncover the pot and increase the heat to medium. Add the prepared calamari to the simmering sauce. Stir to combine and cook for only 3-5 minutes, just until the calamari turns opaque and is tender. Do not overcook, as it will become tough and rubbery.
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Tender calamari simmered in a fiery tomato and white wine sauce. This Italian-American classic is packed with garlic and red pepper flakes, perfect served over linguine or with crusty bread for dipping.
This italian_american recipe takes 45 minutes to prepare and yields 4 servings. At 786.83 calories per serving with 45.46g of protein, it's a moderately challenging recipe perfect for dinner or lunch.
Finish and Serve: Remove the pot from the heat. Stir in the chopped fresh parsley. Taste the sauce and adjust seasoning with more salt or red pepper flakes if needed. Serve immediately over the cooked linguine, garnished with extra parsley.
Make it a 'Frutti di Mare' by adding 1/2 lb of shrimp, mussels, or clams along with the calamari. Adjust cooking time as needed for the additional seafood.
Stir in 1/4 cup of fresh chopped basil or 1 teaspoon of dried oregano along with the parsley at the end for a different layer of flavor.
Replace the white wine with an equal amount of chicken broth, vegetable broth, or clam juice to deglaze the pan.
For a richer, less acidic sauce, stir in 1/4 cup of heavy cream during the last minute of cooking, just before adding the parsley.
Calamari is an excellent source of lean protein, which is essential for building and repairing tissues, muscle maintenance, and overall body function.
This dish features extra virgin olive oil, a source of monounsaturated fats, and omega-3 fatty acids from the calamari, both of which support cardiovascular health.
The cooked tomatoes in the Fra Diavolo sauce are a fantastic source of lycopene, a powerful antioxidant linked to reducing the risk of certain chronic diseases.
The capsaicin in the crushed red pepper flakes can provide a slight boost to your metabolism and has anti-inflammatory properties.
One serving of this Calamari Fra Diavolo (the sauce and calamari only) contains approximately 340-360 calories. This does not include the pasta or bread it is served with.
Yes, it can be a healthy choice. Calamari is a great source of lean protein, and the sauce is rich in lycopene from tomatoes and healthy monounsaturated fats from olive oil. To keep it healthy, be mindful of portion sizes for the pasta and sodium content from canned tomatoes.
The key is to cook it very quickly. Add the calamari to the simmering sauce at the very end and cook for only 3-5 minutes, just until it turns opaque. Any longer and the proteins will tighten, resulting in a chewy, rubbery texture.
Absolutely. Frozen calamari works very well. Thaw it completely in the refrigerator overnight. Before cooking, rinse it, drain any excess liquid, and pat it thoroughly dry with paper towels.
'Fra Diavolo' translates to 'Brother Devil' in Italian. It refers to the spicy, 'devilish' heat of the sauce, which comes from a generous amount of crushed red pepper flakes.
It is traditionally served over pasta, like linguine or spaghetti. It's also excellent with crusty Italian bread for dipping in the sauce. A simple green salad with a light vinaigrette makes a perfect side dish to balance the richness.