Fra Diavolo Sauce With Linguine: Recipe & Nutritional Benefits
Fra Diavolo sauce originated in Italian-American cuisine. Though the name “Fra Diavolo” means “Brother Devil” in Italian, the dish itself isn’t common in Italy. It’s believed to have been created by Italian immigrants in the United States, aiming to bring the fiery flavors of their homeland to their new home.
Key Ingredients in Fra Diavolo Sauce
Fra Diavolo sauce features a combination of seafood, tomatoes, and red pepper flakes. To create this sauce:
- Seafood: Use shrimp, lobster, or mussels for an authentic taste.
- Tomatoes: Opt for crushed tomatoes or tomato sauce to form the base.
- Red Pepper Flakes: Add these to infuse the dish with its signature heat.
- Garlic: Mince fresh garlic for a robust flavor.
- Olive Oil: Use extra virgin olive oil for sautéing and added richness.
- White Wine: Incorporate dry white wine to deglaze the pan and enhance flavors.
- Parsley: Fresh parsley adds a touch of brightness and color to the dish.
- Linguine: Serve the sauce over cooked linguine for a perfect pairing.
These ingredients come together to create a bold, spicy sauce that pairs excellently with linguine.
How to Make the Perfect Fra Diavolo Sauce With Linguine
Choosing the Right Ingredients
Focus on using high-quality ingredients for an authentic Fra Diavolo sauce with linguine. For seafood, opt for fresh shrimp or lobster tails. Use whole canned tomatoes, preferably San Marzano, for their rich flavor. Ensure red pepper flakes are fresh and vibrant to impart the right level of heat. Garlic and fresh parsley should be aromatic and crisp. Use extra virgin olive oil for its depth. Select a good quality white wine, such as Pinot Grigio or Sauvignon Blanc. For the linguine, choose a brand known for its texture and flavor.
Cooking Techniques for Optimal Flavor
Begin by heating the olive oil in a large skillet over medium heat. Sauté minced garlic until fragrant but not browned. Add seafood and cook until just opaque. Remove seafood from the skillet and set aside. Add red pepper flakes to the skillet, followed by the tomatoes. Crush the tomatoes with a wooden spoon and let the mixture simmer.
Pour in the white wine, scraping any bits from the bottom of the skillet. Cook until the sauce thickens slightly. Return the seafood to the skillet and stir in chopped parsley. Allow the sauce to simmer for a few more minutes to meld flavors.
Simultaneously, cook the linguine in salted boiling water until al dente. Drain the pasta, reserving some pasta water to adjust the sauce’s consistency if needed. Toss the linguine in the skillet with the sauce, ensuring each strand is coated. Serve immediately, garnished with extra parsley if desired.
Pairing Suggestions
Best Wines With Fra Diavolo Sauce
Pairing wine with Fra Diavolo sauce enhances the dining experience. A crisp, dry white wine like Pinot Grigio or Sauvignon Blanc complements the seafood and balances the sauce’s spiciness. For a richer option, Chardonnay with minimal oak layers well with the tomato’s acidity and the garlic’s boldness. Prefer red wine? A light-bodied red like Pinot Noir offers a fruit-forward flavor that harmonizes with the sauce without overpowering it.
Alternative Pasta Options
Though linguine is traditional, other pasta types provide unique textures that work well with Fra Diavolo sauce. Spaghetti offers a similar profile but is slightly thinner. Pappardelle showcases a broader surface area, capturing more sauce with each bite. Penne rigate, with its ridged surface, holds the sauce in every crevice, ensuring a flavorful experience. For a healthier twist, whole-wheat or gluten-free pasta varieties also pair nicely. Select shapes that hold or cradle the sauce effectively.
Nutritional Information
Health Benefits of the Ingredients
Fra Diavolo sauce with linguine features various ingredients packed with nutrients. Seafood such as shrimp or lobster provides high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D. Tomatoes in the sauce are rich in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease. Garlic, known for its anti-inflammatory and immune-boosting properties, adds both flavor and health benefits. Olive oil, a healthy fat source, offers monounsaturated fats that support heart health. Parsley contributes vitamins A, C, and K, along with antioxidants.
Caloric Content of Fra Diavolo Sauce With Linguine
The caloric content of Fra Diavolo sauce with linguine varies depending on portion sizes and specific ingredients. Typically, a serving (approx. 1 cup of sauce with linguine) contains:
| Component | Calories (approx.) |
|---|---|
| Linguine (2 oz dry) | 200 |
| Shrimp (4 oz) | 120 |
| Olive Oil (1 tbsp) | 120 |
| Tomatoes (1 cup) | 30 |
| Garlic (3 cloves) | 15 |
| White Wine (1/4 cup) | 50 |
| Total per serving | About 535 |
Keep in mind variations may occur with different ingredients or portion sizes. Choosing whole-wheat linguine or reducing olive oil can lower calorie intake for those watching their diet.
Conclusion
Fra Diavolo sauce with linguine is a delightful fusion of flavors and textures that brings a touch of Italy to your table. With its spicy kick and rich, tomato-based sauce, this dish is perfect for seafood lovers and those who appreciate bold, vibrant meals. By using top-notch ingredients and considering healthier options like whole-wheat linguine, you can enjoy this classic dish while keeping an eye on nutrition. Pair it with a good wine, and you’ve got a meal that’s both satisfying and sophisticated. Enjoy the culinary journey and the health benefits it brings.
