Shrimp Fra Diavolo
Have you tried Shrimp Fra Diavolo? “Fra Diavolo” means “Brother Devil” in Italian and typically refers to a spicy, tomato-based sauce. My Shrimp Fra Diavolo is a delicious, easy way to add a kick to your dinner along with good-for-you omega-3 fatty acids.
This main entree is also low calorie and low carb. Pair the Shrimp Fra Diavolo with some brown rice or quinoa and roasted broccoli for a delicious, healthy meal!
All About Shrimp Fra Diavolo
First, heat oil in a large skillet or wok over medium heat. Add onion fennel, red pepper, salt, oregano, and thyme. Cook these veggies, stirring occasionally until translucent, approximately 5 minutes.
Next, deglaze the pan with juice from canned tomatoes and bring to a boil. Then add tomatoes, oregano, thyme and shrimp. Lower heat to a simmer, cover, and cook until shrimp is cooked through. This will take approximately 3 minutes. Finally add lemon juice and lemon zest, garnish with parsley and enjoy!
Fennel originated in the Southern Mediterranean. It is one of the highest plant sources of potassium, sodium, phosphorus, and calcium. It is very filling because of its fiber content and is low in calories. Fennel has a flavor similar to licorice when eaten raw, but it mellows out and becomes more earthy when cooked.
How to choose fennel in the store? Look for straight stalks, firm, clean bulbs, and green fronds. You do not want to see flowers on the fennel stalk—this means the fennel is probably old.
You can use all parts of the fennel plant. Slice the bulb into small sticks for a snack or dice them up to use in a stir fry, soup, or my Shrimp Fra Diavolo recipe! Save the stalks for a soup or vegetable stock; they are tough to eat raw. You can use the fronds like an herb for garnishing your meals!
Shrimp is a great source of protein as well as a variety of vitamins and minerals. It contains selenium, vitamin B12, Iron, Iodine, and Phosphorus. Many people do not get enough Iodine in their diet, which is a nutrient needed for thyroid health. Shrimp also contain healthy omega-3 fatty acids, which contribute to heart and brain health.
When buying shrimp, you don’t want them to have an overwhelming fishy smell. They should have a mild ocean-like smell, but a strong smell may indicate that they are old. Shrimp in your store may be a light grey color. This is from a natural color reaction that occurs after shrimp are exposed to air; it does not indicate poor quality. Many shrimp in the store that still have a pink color have been treated to maintain their color. Both fresh and frozen shrimp are healthy options. If buying frozen shrimp, I recommend defrosting them in the refrigerator overnight.
Badgujar, Shamkant B et al. “Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.” BioMed research international vol. 2014 (2014): 842674.
“Fennel: Nutrition and Sweet Flavor.” Berkeley Wellness, www.berkeleywellness.com/healthy-eating/food/article/fennel-flavor-sweet-anise.
“Seafood Health Facts: Making Smart Choices.” Shrimp | Seafood Health Facts, www.seafoodhealthfacts.org/seafood-choices/description-top-commercial-seafood-items/shrimp.
- 2 teaspoons extra virgin olive oil
- ½ onion diced small
- ½ fennel diced small
- ½ red pepper diced small
- ¼ teaspoon kosher salt
- 1/4 teaspoon red pepper flakes
- ¼ teaspoon dried oregano
- ¼ teaspoon dried thyme
- 1/2 can 14.5 ounces diced tomatoes
- 10 ounces peeled and deveined shrimp
- Juice from ½ lemon
- Zest from ½ lemon
- 1 tablespoon parsley chopped
- Heat a large skillet or wok over medium heat, add oil. Add onion, fennel, red pepper, salt, oregano, thyme, and cook, stirring occasionally until translucent, approximately 5 minutes.
- Deglaze pan with juice from canned tomatoes and bring to a boil then add diced tomatoes., oregano, thyme, and shrimp. Lower to a simmer, cover, and cook until shrimp is cooked through, approximately 3 minutes.
- Turn off heat and add lemon juice and zest, toss well to combine. Garnish with parsley.