Toss the defrosted seafood with the red pepper flakes and a pinch of salt. Set aside.
1 teaspoon red pepper flakes, kosher salt
Heat the olive oil in a large skillet over medium-high heat. Saute the seafood until just under done. The shrimp will just turn pink, about 2 minutes.
1 tablespoon olive oil, 2 lbs of raw frozen seafood
Once you remove the seafood, set aside. There should be some liquid left in the pan, if not add a swirl of olive oil. Saute the onion and garlic with a pinch of kosher salt and until the onion becomes translucent.
1 onion chopped, 4-5 cloves of garlic minced, kosher salt
Once the onions are translucent, add the can of diced tomatoes, sauce, parsley, oregano, and basil. Bring to a light boil. Continue to cook, uncovered allowing the sauce the thicken a bit, about 5 minutes.
1 15 oz can of fire roasted diced tomatoes, 1 8 oz can of tomato sauce, 1 tablespoon dried parsley leaves, 1 teaspoon dried oregano, 1 teaspoon dried basil
Add the seafood to the pan and simmer for 10 minutes allowing all the flavors to merge.
Eat it straight up, over pasta, rice, spaghetti squash, zoodles, whatever!