A Taste of the Ocean: Weight Watchers’ Lobster and Shrimp Fra Diavolo

The scent of simmering tomatoes, garlic, and the distinct briny kiss of the sea – it’s a sensory symphony that always transports me back to cherished kitchen moments. I remember one crisp autumn evening, flipping through a well-loved issue of WW magazine, the pages dog-eared and bearing the tell-tale smudges of countless culinary adventures. I stumbled upon a recipe for Lobster and Shrimp Fra Diavolo, and something about its promise of bold flavor, elegant seafood, and its mindful approach to points, immediately captivated me. It felt like a culinary revelation, proving that indulgence and healthy eating could indeed coexist beautifully on the same plate. This dish has since become a reliable go-to for special weeknights, a reminder that a restaurant-quality experience is always within reach in my own home.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 6
• Yield: 6 servings
• Dietary Type: Seafood, Pasta Dish

Ingredients

This recipe celebrates the natural sweetness of seafood with a zesty, tomato-based sauce that carries just the right amount of heat.

• 1/2 lb fresh linguine
• 4 teaspoons extra virgin olive oil, divided
• 1/2 lb large shrimp, peeled and deveined
• 1/2 lb cooked lobster meat, cut into bite-size pieces
• 3 cloves garlic, minced
• 1/2 teaspoon thyme
• 1/4 teaspoon crushed red pepper flakes (adjust to your preferred spice level)
• 1 (14.5 ounce) can crushed tomatoes
• 1/4 cup tomato paste

Equipment Needed

• Large pot (for cooking pasta)
• Colander
• Large non-stick skillet

Instructions

Crafting this Fra Diavolo is a straightforward process that yields impressive results. The key is to handle the delicate seafood with care, ensuring it remains tender and succulent.

1. Begin by cooking the linguine according to the package directions. If the package instructs you to salt the water, you can omit this step if desired, as the sauce will bring plenty of flavor. Once cooked to al dente, drain the pasta and carefully transfer it to a serving bowl.
2. Next, heat 2 teaspoons of the extra virgin olive oil in a large non-stick skillet over medium-high heat. Add the prepared shrimp to the hot skillet. Cook them for just until they turn opaque in the center, which typically takes about 1-1/2 to 2 minutes per side. It’s crucial not to overcook them at this stage, as they will be gently reheated later. Once cooked, transfer the shrimp to a plate and set aside.
3. In the same skillet, heat 1 teaspoon of the remaining oil over medium-high heat. Add the lobster meat pieces. Stir them frequently until they are just heated through. This should only take a minute or two. Transfer the heated lobster to the plate with the shrimp.
4. Now, heat the final teaspoon of oil in the same skillet over medium heat. Add the minced garlic, thyme, and crushed red pepper flakes. Cook, stirring constantly, until the mixture is fragrant, which will be about 30 seconds. Be careful not to burn the garlic.
5. Stir in the crushed tomatoes and tomato paste. Continue to cook the sauce, stirring occasionally, until it has slightly thickened. This usually takes about 5-7 minutes, allowing the flavors to meld and the sauce to develop a richer consistency.
6. Return the shrimp and lobster to the skillet with the sauce. Cook, stirring frequently, just until the seafood is heated through and coated in the vibrant sauce. This ensures the seafood remains tender and perfectly warmed.
7. Serve the Lobster and Shrimp Fra Diavolo at once, spooning the generous portion of seafood and sauce directly over the prepared linguine.

Expert Tips & Tricks

To elevate your Fra Diavolo experience, consider these professional insights:

• Seafood Quality is Key: Use the freshest seafood you can find for the best flavor. If fresh lobster meat isn’t readily available, good quality pre-cooked lobster meat from a reputable fish market will work beautifully.
• Don’t Overcook the Seafood: This is paramount. Shrimp and lobster cook very quickly. The goal is to warm them through in the sauce, not to cook them further, which can lead to a rubbery texture.
• Adjust the Heat: The crushed red pepper flakes provide the “diavolo” (devilish) heat. Start with the ¼ teaspoon and taste. If you prefer more heat, add another pinch, or serve with extra red pepper flakes on the side for individual customization.
• Aromatics First: When sautéing the garlic, thyme, and red pepper flakes, ensure your heat is moderate. Overheated aromatics can turn bitter.
• Thickening the Sauce: If your sauce seems a bit thin after adding the tomatoes and tomato paste, you can let it simmer gently for a few extra minutes, uncovered, allowing some of the liquid to evaporate and the sauce to thicken naturally.

Serving & Storage Suggestions

This Fra Diavolo is best enjoyed immediately after preparation to savor the freshness of the seafood and the vibrant flavors of the sauce.

• Serving: Serve hot, generously spooned over the prepared linguine. For an elegant touch, garnish with a sprinkle of fresh parsley or a drizzle of good quality extra virgin olive oil. A side of crusty whole-wheat bread is perfect for sopping up any leftover sauce.
• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. The flavors may meld and deepen slightly overnight.
• Reheating: Gently reheat the leftovers in a skillet over low heat, stirring frequently, until the seafood is heated through. You may need to add a splash of water or broth to loosen the sauce if it has thickened too much during storage. Avoid microwaving, as it can toughen the seafood.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	238.7 kcal	–
Total Fat	5 g	7%
Saturated Fat	0.8 g	3%
Cholesterol	121.2 mg	40%
Sodium	411.5 mg	17%
Total Carbohydrate	28.1 g	9%
Dietary Fiber	1.5 g	5%
Sugars	3.9 g	15%
Protein	20.2 g	40%

Note: These are approximate values and may vary based on specific ingredients used and portion sizes.

Variations & Substitutions

While this recipe is fantastic as is, there’s always room for personalization:

• Pasta Swap: If linguine isn’t your preference, feel free to use other pasta shapes like spaghetti, fettuccine, or even whole wheat pasta for an extra fiber boost. For a lower-carb option, consider zucchini noodles or spaghetti squash.
• Seafood Variety: While shrimp and lobster are classic, you could also incorporate mussels, clams, or even flaky white fish like cod or haddock into the sauce.
• Vegetable Boost: For added nutrients and texture, consider sautéing some finely diced bell peppers or onions along with the garlic. Spinach wilted into the sauce at the end is also a delicious addition.
• Herb Enhancement: Fresh basil, torn and added just before serving, offers a bright, aromatic finish that complements the tomato base beautifully.

FAQs

Q: What makes this dish “Fra Diavolo”?
A: “Fra Diavolo” translates to “Brother Devil” in Italian, referring to the spicy, tomato-based sauce that gives this dish its characteristic kick.

Q: Can I use frozen shrimp and lobster?
A: Yes, you can. Ensure they are fully thawed before cooking, and pat them dry to remove excess moisture.

Q: How can I make the sauce spicier?
A: You can increase the amount of crushed red pepper flakes, add a pinch of cayenne pepper, or even a small amount of finely minced fresh chili pepper along with the garlic.

Q: Is this recipe suitable for meal prepping?
A: While the sauce can be made ahead and stored, it’s best to cook the pasta and add the seafood just before serving for optimal texture.

Q: What kind of tomatoes are best for this sauce?
A: Canned crushed tomatoes provide a good base, but using high-quality canned whole peeled San Marzano tomatoes, crushed by hand, will offer an even richer flavor.

Final Thoughts

This Weight Watchers’ Lobster and Shrimp Fra Diavolo is a testament to the fact that vibrant, satisfying meals don’t require complicated ingredients or excessive calories. It’s a dish that feels luxurious yet remains approachable, perfect for a weeknight treat or a casual gathering. I encourage you to bring the flavors of the sea to your table with this delightful recipe. Don’t hesitate to experiment with the spice level or add your favorite fresh herbs. I’d love to hear about your culinary creations and any delightful twists you discover along the way! Enjoy every perfectly sauced bite.