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Grongo in Umido

Sardinian-style conger eel stew with onion, white wine, tomato, parsley, basil, olive oil, and a little chile.

Pescatarian Dairy-Free Gluten-Free Nut-Free
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Prep 25 min
Cook 25 min
Total 50 min
Servings 4
Difficulty Medium

Ingredients

Fish

Marinade

Sauce

Cooking

Herbs

Seasoning

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Instructions

  1. Soak the cleaned fish pieces in water with vinegar or lemon for several hours, then drain and dry well.

  2. Warm most of the olive oil in a wide low pan and soften the finely sliced onion.

  3. Add the fish pieces and brown them briefly on both sides.

  4. Pour in the wine and let it reduce over low heat.

  5. Add the tomato pulp, cover, and simmer for about 15 minutes.

  6. Season with salt, add the basil and parsley, and finish with the remaining olive oil and chile.

Storage & Meal Prep

Refrigerate leftovers for 1 day. Reheat gently so the fish does not break apart.

Variations

  • For Pasta: Make the sauce looser with extra tomato and toss it with linguine or thick spaghetti.
  • Fried Grongo: Use cleaned center pieces, coat them in semolina, and fry until crisp.
  • With Lemon Marinade: Use lemon water instead of vinegar water for a softer marinade.

FAQ

Can I use another fish?

Use a firm white fish in thick pieces if conger eel is not available.

Why marinate the fish first?

I soak the pieces in water with vinegar or lemon to clean and firm the fish before cooking.

How long does grongo cook?

Small stew pieces cook quickly after browning, about 15 minutes in the tomato sauce.

Interactive Nutrition Map

4 Servings

Customize Ingredients

Fish & Seafood
Cod / White Fish (Raw)
1000 g
Vegetables
Onion (Yellow/White)
110 g
Canned Tomatoes (Crushed/Diced)
300 g
Oils & Fats
Extra Virgin Olive Oil
41 g
Herbs & Spices
Fresh Basil
72 g
Fresh Parsley
8 g
Red Pepper Flakes
0.5 g
Liquids
Dry White Wine
152 g

Per Serving

468kcalCalories
70gProtein
10gCarbs
13gFat
2gFiber
Sodium
306mg13% DV
Potassium
1975mg42% DV
Calcium
128mg10% DV
Iron
3.3mg18% DV
Magnesium
152mg36% DV
Vitamin C
22.9mg25% DV
Vitamin A
78µg9% DV
Vitamin K
87.2µg73% DV
Folate
53µg13% DV
Cod / White Fish (Raw)
Onion (Yellow/White)
Dry White Wine
Canned Tomatoes (Crushed/Diced)
Extra Virgin Olive Oil
Fresh Basil
Fresh Parsley
Red Pepper Flakes
* 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

In Sardinia, Grongo in Umido belongs on the Sardinian home table. I build it around conger eel or firm white fish, vinegar or lemon water for soaking, and white onion.

I soak the cleaned fish pieces in water with vinegar or lemon for several hours, then drain and dry well. I warm most of the olive oil in a wide low pan and soften the finely sliced onion.

I add the tomato pulp, cover, and simmer for about 15 minutes. I season with salt, add the basil and parsley, and finish with the remaining olive oil and chile. I serve it as soon as the texture is right.

Part of: Fish + Seafood Hub

Related: The Sardinian Kitchen | Sardinian Ingredients Guide