Serve an affordable, hearty, home cooked seafood dinner in a flash with this tasty, 3 ingredient Mussels Fra Diavolo recipe.
As a former seafood hater turned total seafood lover, this Mussels Fra Diavolo is one of my favorite recipes. As a kid, I DETESTED seafood. To the point that my parents would take us to a lobster restaurant and I would order chicken. Imagine having someone willing to pay for a lobster and declining. I do not know what I was thinking because I thoroughly enjoy it as an adult. There’s hope for all your picky eaters out there, I order fish or shellfish as my preferred choice in restaurants wherever I go.
This recipe is so easy and really quick to make. Mussels are inexpensive compared to other seafood and shellfish and cook in only a few minutes.
A few cooking tips:
-Make sure to discard any mussels that are open or have cracked or broken shells.
-If any don’t open easily after cooking for a few minutes, toss those too.
-Rinse the shells really well before cooking and make sure to “debeard” them. If you’ve never done it before, it takes a bit of strength to pull the beard off of the mussel. Most should not have it, but you need to check each one after rinsing them.
When choosing a jar of sauce, make sure to check the sugar content. The “good” ones should not have more than 3-5 grams and 50-70 calories per 1/2 cup serving. Also make sure to choose a variety with extra virgin olive oil in the ingredient list. Soybean oil does not belong in your authentic marinara or fra diavolo sauce.
I recommend serving this dish with a salad or side of veggies (or both)! Enjoy!
- 2 pounds fresh mussels, I love Prince Edward Island
- 25 ounce jar of good quality Fra Diavolo pasta sauce (if you can’t find this, use marinara and add red pepper flakes to your heat preference)
- 6 ounces uncooked whole wheat angel hair pasta (or fiber enriched if your prefer)
- fresh basil or parsley for garnish
- In a large colander, thoroughly rinse and inspect mussels, discarding any cracked or open shells and making sure to debeard any mussels still holding on to one.
- Cook pasta according to instructions on the box.
- While pasta is cooking, place mussels in a large pot with a lid. Cover and turn on heat to high, watching until mussels have opened- approximately 3-5 minutes. Remove from heat and discard any unopened shells.
- In a separate large saute pan, heat fra diavolo sauce, spoon mussels out of their other pan making sure to find any meat that fell out of the shells, leaving liquid behind. Heat through.
- To serve: add approximately 1 cup of cooked pasta to 3 bowls and distribute mussels and sauce.
- Garnish with fresh basil or parsley.
426 calories, 10.6g fat, 1.4g sat fat, 32mg chol, 939mg sodium*, 54g carbohydrate, 10g fiber, 10g sugar, 26.5g protein
Tips: There are several brands of low sodium fra diavolo or arrabiatta sauce on the market which will significantly lower the sodium per serving.
Need a gluten free version of this recipe? No problem. Simply prepare a brand of gluten free pasta or pasta alternative such as chickpea pasta, black bean or edamame linguine, or quinoa pasta.
If mussels are not your thing, clams are equally delicious in this recipe. If you are adventurous, add calamari rings, scallops, shrimp or any other favorite seafood variety.