Calamari Fra Diavolo
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.
For 4 servings
7 steps. 30 minutes total.
- 1
Prepare the Calamari: If using fresh calamari, ensure it is cleaned well
- a.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.
- 2
Step 2
- a.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.
- 3
Bloom Spices: Add the minced garlic and crushed red pepper flakes to the pot
- a.Sauté for about 1 minute until fragrant, being careful not to burn the garlic.
- 4
Step 4
- a.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.
- 5
Simmer the Sauce: Bring the sauce to a gentle simmer
- a.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.
- 6
Cook the Calamari: Uncover the pot and increase the heat to medium
- a.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.
- 7
Finish and Serve: Remove the pot from the heat
- a.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.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The golden rule for calamari is to cook it either very quickly (under 5 minutes) or for a very long time (over an hour). Anything in between results in a rubbery texture. This recipe uses the quick-cook method.
- 2For the best flavor, use high-quality canned San Marzano tomatoes. Their natural sweetness and lower acidity create a superior sauce.
- 3If using frozen calamari, make sure to thaw it completely in the refrigerator overnight. Drain any excess water and pat it very dry before cooking.
- 4Feel free to adjust the spice level. For a milder 'Fratello Diavolo' (Brother Devil), use half the red pepper flakes. For an even spicier kick, add a pinch of cayenne pepper.
- 5Save a cup of the starchy pasta water before draining the linguine. You can add a splash to the sauce if it becomes too thick, which also helps the sauce cling to the pasta.
Adapt it for your goals.
Add Seafood
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.
Herbaceous TwistHerbaceous Twist
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.
Non Alcoholic VersionNon-Alcoholic Version
Replace the white wine with an equal amount of chicken broth, vegetable broth, or clam juice to deglaze the pan.
Creamy Fra DiavoloCreamy Fra Diavolo
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.
Why this is on our healthy list.
Rich in Lean Protein
Calamari is an excellent source of lean protein, which is essential for building and repairing tissues, muscle maintenance, and overall body function.
Heart-Healthy
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.
Rich in Antioxidants
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.
Metabolism Boosting
The capsaicin in the crushed red pepper flakes can provide a slight boost to your metabolism and has anti-inflammatory properties.
Frequently asked questions
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.