main dishes italian

Fregola with Clams (Sardinian Classic)

A Sardinian classic—fregola with fresh clams in a light tomato-parsley broth. Restaurant-quality seafood pasta that's surprisingly achievable at home.

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Prep 15 min
Cook 25 min
Total 40 min
Servings 4
Difficulty Medium

Ingredients

Instructions

  1. Soak clams in cold water for 20 minutes to purge sand. Scrub shells clean and discard any that are open and won't close when tapped.

    Tip: This step is essential—gritty clams ruin the dish.

  2. Heat 2 tbsp olive oil in a large pot over medium heat. Add garlic and red pepper flakes, cook 1 minute until fragrant.

  3. Add clams and wine. Cover and cook 5-7 minutes, shaking occasionally, until clams open. Discard any that remain closed.

  4. Remove clams with a slotted spoon. Strain the cooking liquid through a fine-mesh sieve to catch any sand.

    Tip: This clam juice is liquid gold—don't lose it.

  5. In the same pot, heat 2 tbsp olive oil over medium heat. Add cherry tomatoes and cook 3-4 minutes until they start to soften.

  6. Add fregola and stir to coat. Toast for 2 minutes.

  7. Pour in the strained clam juice and broth. Bring to a boil, reduce heat, and simmer 12-15 minutes until fregola is tender and most liquid is absorbed.

  8. Return clams to the pot. Add remaining 1 tbsp olive oil and half the parsley. Toss gently.

  9. Serve in shallow bowls, topped with remaining parsley. Have crusty bread ready for the broth.

Storage & Meal Prep

Best eaten immediately. Leftover clams lose their texture, but the fregola in broth can be reheated the next day—add a squeeze of lemon and fresh parsley to revive it.

Variations

  • Fregola with Mussels: Substitute mussels for clams—they open faster and have a sweeter, more intense flavor.
  • Fregola with Clams and Saffron: Add a generous pinch of Sardinian saffron to the broth for a golden, aromatic version.
  • Fregola with Bottarga: Skip the clams and finish with grated bottarga for a simpler but equally Sardinian preparation.

FAQ

What is fregola?

Fregola (or fregula) is a Sardinian pasta made from semolina flour, hand-rolled into small balls and toasted in an oven. The toasting gives it a nutty flavor and slightly chewy texture, similar to but more flavorful than Israeli couscous.

Where can I buy fregola pasta?

Fregola is available at Italian specialty stores, some well-stocked supermarkets, and online. Look for 'fregola sarda' or 'fregula.' If unavailable, Israeli couscous or orzo are reasonable substitutes, though they lack the toasted flavor.

How do you clean clams for cooking?

Soak clams in cold salted water for 30 minutes to purge sand. Scrub shells under running water. Discard any clams that are open before cooking or that don't open after cooking.

Nutrition Facts

4 Servings

Customize Ingredients

Fish & Seafood
Clams (Raw)
907 g
Vegetables
Tomato (Red, Ripe)
123 g
Garlic
12 g
Grains & Bread
Fregola Sarda (Dry)
270 g
Oils & Fats
Extra Virgin Olive Oil
67 g
Herbs & Spices
Fresh Parsley
32 g
Red Pepper Flakes
0.5 g
Salt
3 g
Liquids
Dry White Wine
120 g
Fish Broth
480 g

Per Serving

614kcalCalories
41gProtein
58gCarbs
21gFat
3gFiber
Sodium
623mg27% DV
Potassium
996mg21% DV
Calcium
142mg11% DV
Iron
33.3mg185% DV
Magnesium
56mg13% DV
Vitamin C
35.2mg39% DV
Vitamin A
222µg25% DV
Vitamin K
18.2µg15% DV
Folate
55µg14% DV
Fregola Sarda (Dry)
Clams (Raw)
Tomato (Red, Ripe)
Dry White Wine
Extra Virgin Olive Oil
Garlic
+4 more
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

Fregola with clams is Sardinia on a plate. The nutty toasted pasta, the briny clams, the light tomato broth—it’s restaurant food that you can make at home.

This is a special occasion dish, but not because it’s difficult. It’s special because clams feel like a treat, and the result is impressive enough for guests.

Why This Works

Clam juice as flavor base. The liquid from cooking the clams becomes the cooking medium for the fregola, infusing every grain with seafood flavor.

The absorption method. Fregola cooked in broth absorbs flavor rather than just water.

Simple additions. A few cherry tomatoes, garlic, parsley—that’s all you need. The clams do the heavy lifting.

About Clams

Buying:

  • Look for tightly closed shells or shells that close when tapped
  • Avoid clams with cracked shells
  • Plan for about ½ lb per person as a main course

Prepping:

  • Soak in cold water 20 minutes to purge sand
  • Scrub shells with a brush
  • Discard any that are open and won’t close

Cooking:

  • Cook just until they open—overcooked clams are rubbery
  • Discard any that don’t open (they were dead before cooking)

Variations

  • Add more seafood: Mussels or shrimp work beautifully
  • Make it spicy: Increase red pepper flakes
  • Add white beans: For a heartier dish
  • Skip the tomatoes: Traditional versions often omit them

Serving

Serve in shallow bowls with plenty of crusty bread to soak up the broth. A simple green salad completes the meal.

Leftovers

Best eaten immediately. If you have leftovers, remove clams from shells before storing. Keeps for 2 days in the refrigerator.