Seafood Fra Diavolo – Spicy, Flavorful, and Elegant

This Seafood Fra Diavolo is a fiery, flavorful Italian-inspired dish that brings together tender shrimp, succulent scallops, and a bold, spicy tomato sauce. Served over pasta, it’s a restaurant-worthy meal you can easily make at home. Perfect for a special dinner or anytime you’re craving something with a little heat, this dish is both impressive and approachable.

Why You’ll Love This Recipe

Spicy & Bold – Crushed red pepper flakes give the sauce its signature kick.
Fresh Seafood Medley – Juicy shrimp and delicate scallops make it a seafood lover’s dream.
Weeknight-Friendly – Ready in under 30 minutes.
Light & Satisfying – Packed with lean protein and vibrant flavors.

Ingredients

• 8 oz whole wheat spaghetti or linguine
• 1 tbsp olive oil
• 3 cloves garlic, minced
• ½ tsp crushed red pepper flakes (adjust to taste)
• 1 (14 oz) can crushed tomatoes
• ½ cup dry white wine
• ½ tsp salt
• ¼ tsp black pepper
• ½ lb large shrimp, peeled and deveined
• ½ lb sea scallops, patted dry
• 2 tbsp chopped fresh parsley (for garnish)
• Lemon wedges (optional, for serving)

Instructions

1. Cook the Pasta
Bring a large pot of salted water to a boil. Cook spaghetti according to package directions until al dente. Drain and set aside.

2. Make the Sauce
Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; sauté for 30 seconds until fragrant. Stir in crushed tomatoes, white wine, salt, and black pepper. Simmer for 10–12 minutes, allowing flavors to meld.

3. Cook the Seafood
Add shrimp and scallops to the sauce. Cook for about 3–4 minutes, stirring occasionally, until the seafood is just cooked through.

4. Combine & Serve
Toss the cooked pasta into the skillet with the sauce and seafood, coating evenly. Garnish with fresh parsley and serve with lemon wedges, if desired.

Nutritional Information (Per Serving)

Calories: 320
Protein: 26g
Fat: 6g
Carbohydrates: 40g
Sugar: 5g
Fiber: 6g

Tips for Success

• Adjust the Heat – Add more or less crushed red pepper depending on your spice preference.
• Don’t Overcook Seafood – Shrimp and scallops cook quickly; remove from heat as soon as they’re opaque.
• Use Good Wine – A dry white wine you’d enjoy drinking adds great depth to the sauce.

Why This Recipe Works

The bright tomato sauce, infused with garlic, wine, and a hint of heat, perfectly complements the tender seafood without overpowering it. Whole wheat pasta keeps things hearty yet light, while fresh herbs and lemon brighten each bite.

Seafood Fra Diavolo is a quick, flavorful way to elevate your dinner table with minimal effort. With its bold, spicy sauce and delicate seafood, it’s a dish that feels special yet simple enough to make any night of the week.