main dishes sardinian

Fregola with Seafood & Tomatoes (Fregola ai Frutti di Mare)

Name: Fregola with Seafood & Tomatoes (Fregola ai Frutti di Mare)
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: sardinian
Ingredients: 12 oz Fregola Pasta (Or Israeli couscous); 1 lb Clams (Scrubbed); 0.5 lb Mussels (Scrubbed, debearded); 0.5 lb Large Shrimp (Peeled, deveined); 4 tbsp Extra Virgin Olive Oil; 5 clove Garlic (Sliced); 2 cup Cherry Tomatoes (Halved); 0.5 cup Dry White Wine; 3 cup Seafood Broth (Or fish stock); 0.33 cup Fresh Parsley (Chopped); 0.25 tsp Red Pepper Flakes

Toasted Sardinian fregola pasta with clams, mussels, and shrimp in a garlicky tomato sauce. A signature dish from my island's coastal villages.

dairy free nut free

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Prep 20 min

Cook 30 min

Total 50 min

Servings 4

Difficulty Medium

Ingredients

Instructions

Toast the fregola. In a large deep pan, heat 1 tablespoon olive oil over medium heat. Add fregola and toast, stirring, for 2 minutes until fragrant. Remove and set aside.
Build the base. Add remaining oil to the pan. Sauté garlic and red pepper flakes for 1 minute. Add tomatoes and cook 4-5 minutes until bursting.
Add wine and broth. Pour in white wine, let it bubble for 1 minute. Add broth and bring to a simmer.
Cook the fregola. Add toasted fregola to the broth. Simmer uncovered for 12-15 minutes, stirring occasionally, until fregola is almost tender but still has bite.
Add shellfish. Nestle clams and mussels into the fregola. Cover and cook 4-5 minutes until shells open. Add shrimp for the last 2 minutes.
Finish and serve. Discard any shellfish that haven't opened. Stir in parsley. Serve in shallow bowls with extra olive oil drizzled on top.

Storage & Meal Prep

Seafood fregola is best eaten immediately as shellfish loses its texture when reheated. The tomato-fregola base without shellfish can be refrigerated for 1 day and reheated with fresh seafood.

Variations

Fregola with Just Clams: Use only clams for a simpler, more traditional Sardinian version—fregola con arselle.
Spicy Seafood Fregola: Add 1 tsp chili flakes and a splash of white wine for a spicier, more intensely flavored broth.
Fregola with Calamari: Add sliced calamari rings in the last 2 minutes of cooking for an additional seafood element.

FAQ

What is fregola ai frutti di mare?

It's a traditional Sardinian dish of toasted semolina pasta (fregola) cooked with mixed seafood (frutti di mare) in a tomato and garlic sauce. It's the signature dish of Sardinia's coastal towns.

Can I use frozen seafood?

Frozen shrimp works well—thaw completely and pat dry. For clams and mussels, fresh is strongly preferred as frozen shellfish have a different texture and won't open dramatically during cooking.

What can I substitute for fregola?

Israeli couscous is the closest substitute, though it lacks fregola's toasted flavor. Orzo or small shell pasta also work. For the most authentic result, seek out fregola sarda online or at Italian specialty stores.

The Story Behind This Dish

This is the dish I grew up eating in Sardinia. Every coastal town has its version—some with saffron, some with fish instead of shellfish, but always with fregola and always with that beautiful tomato-wine broth.

Fregola is toasted semolina pasta that looks like large couscous. Its nutty flavor and chewy texture are irreplaceable, but Israeli couscous works if you can’t find it.