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Updated Fra Diablo

November 20, 2009


  • 1/2 large sweet yellow onion, sliced
  • 3 large stalks of celery, sliced
  • 3 cloves garlic, minced
  • Hot chopped pepper spread
  • 1 1/2 tbsp smart balance, butter or oil
  • 1/3 lb calamari
  • 1/3 lb bay scallops
  • 2 tbsp yellow corn meal
  • salt, pepper
  • Red pepper flakes
  • 3 tbsp tomato paste
  • 1 cup crushed tomatoes
  • 2 cups seafood or vegetable stock
  • 1/3 cup white wine
  • 1 tsp anchovies paste
  • 3-4 cups of spinach, roughly chopped
  • zest and juice of 1/2 lemon
  • parsley, chives (about 1/4 cup of each)
  • whole wheat angel hair, to serve

Slice calamari into 1/4 inch rings. toss with salt, pepper, and corn meal. In a large pot, melt the butter over high heat. As it begins to sizzle add the calamari and sauté for about 2 minutes, until the outside turns gold. Remove from pan and set aside. To the hot pan, add the  celery and onion. Cook until softened and slightly translucent over medium heat. Add the garlic and tomato paste. Stir until the tomato paste takes on a deep red color, almost brown.

Deglaze the pan with wine and add the crushed tomatoes and anchovy paste. stir in 1 tbsp hot chopped peppers and 1 tsp hot red pepper flakes.

Simmer while adding the stock. Stir in herbs, then cover and let cook for 15 minutes over medium heat. Meanwhile boil water for pasta. When adding pasta to the salted water add the bay scallops, spinach and pre-cooked calamari to the sea stew. Stir in lemon zest and 2 tbsp lemon juice. (let this cook about 5 minutes over low heat)

After draining, serve heaping scoops of stew over the pasta. Garnish with herbs and a lemon wedge.

Viola! Full servings of veggies, whole grain and protein in a delicious classic dish. This updated version of fra diablo also works great with clams, white fish, shrimp and most other seafood.

Spicy, warm and satisfying this is a fast but elegant dinner!


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