salads sardinian

Fregola Shrimp Salad (Sardinian Cold Pasta)

A cold Sardinian fregola salad with cherry tomatoes, shrimp, fresh basil, and chives. Ready in fifteen minutes with almost no cooking.

Pescatarian
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Prep 5 min
Cook 10 min
Total 15 min
Servings 4
Difficulty Easy

Ingredients

Salad

Dressing

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Instructions

  1. Halve the cherry tomatoes and place them in a large bowl. Season with a pinch of salt and set aside. The salt draws out their juices, and you want every drop of that liquid in the final salad.

  2. Cook the fregola in a large pot of well-salted boiling water according to the package directions. Drain and rinse under cold running water until the pasta is completely cool. Shake off the excess water.

    Tip: Rinsing stops the cooking and washes off the surface starch so the grains stay separate in the salad.

  3. While the fregola cooks, sear the shrimp. Heat a drizzle of olive oil in a skillet over medium-high heat. Add the shrimp in a single layer and cook for 1 to 2 minutes per side, just until they turn pink. Do not overcook.

  4. Add the cooled fregola to the bowl with the tomatoes and their juices. Add the shrimp, torn basil, snipped chives, the remaining olive oil, and a generous grind of black pepper. Toss everything together several times until the tomato juices and oil coat the fregola evenly.

  5. Taste and adjust the salt and pepper. Serve at room temperature or slightly chilled.

Storage & Meal Prep

Keeps well in the fridge for up to 24 hours. The fregola will absorb the tomato juices as it sits, which improves the flavor. If making ahead, hold the basil and chives and add them just before serving.

Variations

  • With Tuna Instead of Shrimp: Replace the shrimp with a can of drained tuna in olive oil. Break it into chunks and fold it in at the end. This is the version I make most often when I want something even faster.
  • With Mozzarella Balls: Add halved bocconcini or pearl mozzarella for a creamier texture. The mozzarella works with the tomato juices the same way it does in a caprese.
  • With a Lemon Dressing: Replace some of the olive oil with fresh lemon juice for a sharper, brighter dressing. Add a pinch of dried oregano if you want it to taste more like a pasta insalata from a Roman trattoria.

FAQ

Can I use a different pasta?

Fregola is the right choice here because its small, toasted grains hold their texture in a cold salad. Orzo or couscous work as substitutes, but they will be softer. If you use regular pasta, cook it very al dente and rinse it well under cold water.

Do I need to peel the shrimp?

Yes. Use peeled and deveined shrimp. If you buy them with tails on, remove the tails after searing. Tail shells are awkward to eat in a pasta salad.

What is fregola?

Fregola (also called fregula) is a Sardinian pasta made from semolina that is toasted in an oven during production. The toasting gives it a nutty flavor and a texture between couscous and a small pasta bead. You can find it at Italian grocers or online.

Interactive Nutrition Map

4 Servings

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Fish & Seafood
Shrimp (Raw, Peeled)
175 g
Vegetables
Tomato (Red, Ripe)
300 g
Grains & Bread
Fregola Sarda (Dry)
320 g
Oils & Fats
Extra Virgin Olive Oil
41 g
Herbs & Spices
Fresh Basil
1.4 g
Fresh Chives
6 g
Salt
3 g
Black Pepper
0.5 g

Per Serving

443kcalCalories
22gProtein
61gCarbs
12gFat
3gFiber
Sodium
78mg3% DV
Potassium
418mg9% DV
Calcium
49mg4% DV
Iron
1.7mg9% DV
Magnesium
58mg14% DV
Vitamin C
11.4mg13% DV
Vitamin A
59µg7% DV
Vitamin K
16.9µg14% DV
Folate
30µg8% DV
Fregola Sarda (Dry)
Tomato (Red, Ripe)
Shrimp (Raw, Peeled)
Fresh Basil
Fresh Chives
Extra Virgin Olive Oil
Salt
Black Pepper
* 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

This is the kind of dish that appears on Sardinian tables as soon as the temperature climbs above thirty degrees. Cold fregola with tomatoes and seafood is not a restaurant invention. It is what people actually eat at home when nobody wants to stand over a stove.

Why this works: The fregola is already toasted during production, so it keeps a firm, slightly chewy bite even after cooling. Cherry tomatoes break down just enough with a little salt to create a light dressing without any added liquid. The shrimp goes from raw to done in under two minutes, which means the whole dish comes together faster than most salads.

The tomato trick: Salting the halved tomatoes first and letting them sit is not optional. That step produces the juice that dresses the entire salad. If you skip it, the fregola will be dry and the flavors will not meld.

Chives versus onion: The original recipe uses erba cipollina, which is chives. I keep it that way because chives add a mild allium sharpness without the raw crunch of diced onion. If you cannot find chives, use the green parts of a spring onion, sliced thin.

Part of: The Sardinian Kitchen

Related: Sardinian Ingredients Guide | Sardinian Pasta Recipes