Seafood Fra Diavolo Recipe - Cooking Index
If fresh crab is beyond your pocketbook, use canned; avoid surimi, since it doesn't hold up well.
Type: Fish, Pasta, Shellfish2 teaspoons | 10ml | Olive oil |
4 | Onions - chopped | |
4 | Garlic cloves - minced (large) | |
1 | No-salt-added crushed tomatoes - (28 oz) | |
2 | No-salt-added tomato sauce - (8 oz ea) | |
1 | No-salt-added tomato paste - (6 oz) | |
1/4 cup | 59ml | Dry red wine |
1 teaspoon | 5ml | Crushed red pepper flakes - or to taste |
1 teaspoon | 5ml | Dried basil |
1/4 teaspoon | 1.3ml | Dried oregano |
1/8 teaspoon | 0.6ml | Freshly-ground black pepper |
1 lb | 454g / 16oz | Bay scallops |
3/4 lb | 340g / 11oz | Large shrimp - peeled, deveined |
1/2 lb | 227g / 8oz | Cooked crabmeat - picked over, flaked |
12 oz | 340g | Capellini (angel-hair pasta) |
1/4 cup | 23g / 0.8oz | Minced parsley |
In a large Dutch oven, heat the oil. Add the onions and garlic; cook, stirring as needed, until softened, about 5 minutes.
Add the tomatoes, tomato sauce, tomato paste, wine, pepper flakes, basil, oregano, black pepper and 1 cup water; bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened, about 15 minutes.
Add the scallops, shrimp and crab; cook, stirring as needed, until the shrimp turn pink, 8 to 10 minutes.
Meanwhile, cook the capellini according to package directions. Serve, topped with the sauce; sprinkle with the parsley.
This recipe yields 8 servings.
Per Serving: 375 Calories, 4 g Total Fat, 1 g Saturated Fat, 112 mg Cholesterol, 306 mg Sodium, 51 g Total Carbohydrate, 5 g Dietary Fiber, 32 g Protein, 146 mg Calcium.
Serving Provides: 2 Breads, 2 Fruit/Vegetables, 2 Protein/Milk.
Points Per Serving: 7.
Source:
Simply the Best: 250 Prizewinning Family Recipes by Weight Watchers
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