main dishes sardinian

Fregola ai Frutti di Mare

Name: Fregola ai Frutti di Mare
Prep time: 1 h
Cook time: 45 min
Total time: 1 h 45 min
Yield: 4 servings
Cuisine: sardinian
Ingredients: 320 g Fregola; 1 kg Mussels (cleaned); 500 g Clams (cleaned); 400 g Shrimp (cleaned, cut into pieces); 600 g Calamari (cleaned, cut into rings); 100 g White onion (finely chopped); 1 tbsp Tomato paste; 2 cloves Garlic; 1 bunch Fresh parsley (chopped); 100 ml White wine; 500 ml Water; 6 tbsp Extra virgin olive oil; 1 tsp Salt

Sardinian fregola with mixed seafood, tomato, parsley, and shellfish broth, cooked risotto-style so the pasta absorbs the sea.

Pescatarian Dairy-Free Nut-Free

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Prep 1h

Cook 45 min

Total 1h 45m

Servings 4

Difficulty Medium

Ingredients

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Instructions

Clean the calamari: separate the head with tentacles from the mantle, remove the cartilage pen and skin. Cut the mantle into rings about 2 cm thick. Separate the tentacles from the head, open them outward, push out the center, and remove the beak. Rinse everything under running water.
Clean the mussels: scrape the shells with the back of a knife to remove impurities, pull away the beards, and rinse under running water. In a pot, heat a drizzle of olive oil, add the mussels, and stir. Deglaze with half the white wine. When the alcohol has evaporated, cover with a lid and cook until the mussels open, about 5 minutes.
Remove the mussels and transfer to a bowl. Strain the cooking broth and set aside. Separate the meat from most of the shells, but keep some shells aside for plating.
Clean the clams: soak them in cold water, discard any dead or broken ones, then rinse thoroughly. In a pot, heat a drizzle of olive oil, add the garlic and let it sauté for a few minutes. Add the clams and deglaze with the remaining white wine. Let the alcohol evaporate, cover, and cook until the clams open.
Transfer the clams to a bowl. Separate the meat from most of the shells, keeping some for plating. Strain the clam cooking broth, combine it with the mussel broth, add the water, and set aside.
Clean the shrimp: remove the heads, peel the shells, make a cut along the back, and remove the intestine. Cut them into pieces about 1.5 cm long. In a pan, heat a drizzle of olive oil, add the shrimp, season with salt, and sauté for about 5 minutes. Transfer to a bowl.
In the same pan, heat a drizzle of olive oil. Add the calamari tentacles and sauté for 5 minutes. Add the rings and season with salt. Continue cooking for another 10 minutes. Transfer to a bowl.
In a pot, heat a drizzle of olive oil. Add the finely chopped onion and tomato paste. Cook for 3 minutes, stirring.
Add the fregola and toast for 3 minutes, stirring to coat. Pour in 3 ladles of the combined shellfish broth and cook until the liquid is absorbed. Continue adding broth ladle by ladle, as you would for risotto, until the fregola is tender.
When the fregola is almost cooked, add the shrimp, calamari, mussels, and clams. Stir to combine everything. Add the chopped parsley, adjust the salt, and serve immediately, garnishing with a few reserved shells.

Storage & Meal Prep

Best consumed immediately. If there are leftovers, store in a closed container in the refrigerator for up to 1 day.

Variations

Cherry Tomatoes Instead of Paste: Substitute the tomato paste with 250g halved cherry tomatoes for a fresher, lighter finish.
Spicy Version: Add a fresh chili, sliced, during the cooking of the fregola base.
Citrus Finish: Add grated lemon or orange zest when serving for a bright note that enhances the seafood.

FAQ

Why is this called fregula and not fregola?

Both spellings are used interchangeably. Fregula is closer to the original Sardinian usage, while fregola is more common in general Italian contexts.

Can I use frozen seafood?

Fresh is always best, but frozen mussels, clams, and shrimp can work in a pinch. Thaw completely and pat dry before cooking.

Why cook the fregola risotto-style?

Adding the broth ladle by ladle allows the fregola to absorb the concentrated shellfish flavors gradually, resulting in a much more flavorful dish than boiling it separately.

The Story Behind This Dish

This is the Sardinian seafood fregola I make when the broth matters as much as the pasta. I open the mussels and clams first, strain their liquor carefully, and use that as the cooking liquid. That is what keeps the dish from tasting like boiled pasta with seafood added at the end.

I cook each seafood separately before the fregola goes in. Mussels and clams need to open cleanly, shrimp need only a short sear, and calamari needs a little more time. Once they are ready, I toast the fregola with onion and tomato paste, then add the shellfish broth ladle by ladle.

When the fregola is almost tender, I fold the seafood back through the pan with parsley. The final texture should be loose and glossy, not soupy. I keep a few shells for the top because they make the plate clear without hiding the pasta.

Part of: The Sardinian Kitchen