High-Protein Shrimp and Calamari in Tomato Garlic Sauce

Ingredients:

• 1 lb large shrimp, peeled and deveined

• 1 lb calamari rings

• 3 tbsp olive oil

• 4 cloves garlic, minced

• 1 small onion, finely chopped

• 1 can (14 oz) diced tomatoes (or 4 fresh tomatoes, chopped)

• ½ cup tomato sauce (optional, for extra sauciness)

• ½ tsp red pepper flakes (optional, for heat)

• 1 tsp smoked paprika

• ½ tsp dried oregano

• Salt & black pepper, to taste

• 2 tbsp fresh parsley, chopped

• Lemon wedges, for serving

Instructions:

1. Prepare the Seafood:

   • Pat shrimp and calamari dry. Season lightly with salt and pepper.

2. Cook the Aromatics:

   • Heat olive oil in a large skillet over medium heat.

   • Sauté onion until translucent (2–3 minutes). Add garlic and red pepper flakes; cook 30 seconds until fragrant.

3. Make the Sauce:

   • Add diced tomatoes, tomato sauce, smoked paprika, oregano, salt, and pepper.

   • Simmer 5–7 minutes until slightly thickened.

4. Cook the Seafood:

   • Add shrimp and calamari to the skillet.

   • Cook 2–3 minutes per side for shrimp, 1–2 minutes for calamari, until shrimp are pink and calamari is tender (avoid overcooking).

5. Finish & Serve:

   • Stir in chopped parsley and squeeze fresh lemon juice over the top.

   • Serve immediately, with optional sides like zoodles, quinoa, or whole-grain pasta for extra protein.