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Fregola ai frutti di mare (Traditional Sardinian seafood Pasta)

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Fregola ai frutti di mare is a delicious seafood recipe made with a traditional type of pasta, Fregula Sarda, from Sardinia, which resembles risotto, and fresh seafood.

Fregula Sarda, known also as known as frugula, fregua, succu, cascà or pistitzone is a irregular-shaped pasta made from semolina, made from durum wheat. It is the traditional flour used in Sardinia, and is known for its coarser texture and higher protein content.  

We also made culurgiones, pasta filled with a Sardinian specialty. 

Sardinia’s beautiful coastline offers plenty of fresh seafood and inspiring dishes such as Fregola ai frutti di mare that reflect the Mediterranean atmosphere of Italy.

Traditional Sardinian seafood Pasta

Why you will love this recipe from Sardinia?

  • This Sardinian fregola is packed with flavors and provides a unique culinary experience. 
  • It contains whole food ingredients, aligning with our standard of longevity recipes, and offers nutritional benefits.
  • A traditional Sardinian dish that is authentic and has a proven track record of pleasing guests when served in local taverns (osteria)
Ingredients

Ingredients

fregola sarda

You can make Fregola pasta from scratch, or buy store-bought. To make it you will only need two ingredients and these are semolina and water. You will shape it by hand into irregular shape and cook in boiled water. the fregula is  cooked like risotto with the seasoning, so that the starch released during cooking makes the sauce creamy.

calamari

Calamari in Sardinia often includes a variety of species, including common squid and cuttlefish, which are  available along its coasts. You can use whateve is available – cuttlefish, prawns, squid or scampi.

prawns

best to use large, fresh prawns with their shells still intact. Wild-caught prawns labeled as “jumbo” or “extra-large” are ideal for this recipe. However, if fresh prawns are not available, you can also use high-quality frozen prawns, jsut make sure to thaw them properly before cooking.

clams

use small to medium-sized clams that are sweet and briny, such as littleneck clams or Manila clams. Look for clams that are tightly closed or close tightly when tapped, which indicates freshness.

How to serve this pasta dish?

onion

I used yellow onion for this recipe, but any variety will do.

garlic

Fresh garlic cloves are ideal for the best flavor, but you can also use garlic powder

parsley

Italian flat-leaf parsley is best to use in dish like this one.

tomato paste

Tomato paste adds depth and richness to the sauce. Look for a good-quality tomato paste without any additives for the best flavor.

olive oil

Extra virgin olive oil is essential for sautéing the aromatics and adding richness to the dish. Look for a high-quality olive oil with a robust flavor.

white wine

White wine adds acidity and depth to the sauce. Choose a dry white wine like Pinot Grigio or Sauvignon Blanc for the best results.

How to make Fregola ai frutti di mare

First step: Purge the Clams

Let the clams purge for at least 3 hours, or overnight. Place them in a colander and then in a basin of cold water and salt. This helps remove sand, which settles at the bottom of the basin. After purging, drain and rinse the clams under cold water. Place them in a pan with oil, garlic, and parsley over high heat. Cover and wait for the clams to open. Once opened, drain the clams, reserving the sauce.

Purge the Clams

Second step: Prepare the Squid and Shrimp

Clean the squid by cutting them into strips. Peel and devein the shrimp.

Prepare the Squid and Shrimp

Third step: Cook the Fregola

Now bring a pot of salted water to the boil and cook pasta according to instructions till it is still “al dente”.  Strain the cooking liquid through a double layer of muslin or sieve and put the pasta on the side.

Cook the Fregola

Fourth step: Add Seafood

In a non-stick pan, heat oil with chopped shallot and tomato paste. Add the fregola and toast it, stirring continuously. Pour in white wine and let the alcohol evaporate. Gradually add hot fish stock, enriched with the cooking water from the clams. Continue cooking, stirring occasionally.

Halfway through cooking, add the calamari and then the prawns. Mix well and continue to simmer the fregola. Just before the end of cooking, add the mussels and clams.

Fifth step: Season and Finish

Season the seafood fregola with salt, pepper, and chopped parsley. Stir well to combine all the ingredients.

Variations and Substitutions

How to serve this pasta dish?

Once cooked to your liking, serve the seafood fregola hot, garnished with additional parsley and chili.

Variations and Substitutions

Seafood Variations: In addition to calamari, prawns, and clams, you can use other types of seafood such as scallops, mussels, or chunks of firm fish like cod or halibut. 

Vegetarian Option: For a vegetarian version, omit the seafood and add in more vegetables such as diced bell peppers, zucchini, or mushrooms. You can also add protein-rich ingredients like chickpeas or tofu.

Herb Substitutions: If you don’t have parsley on hand, you can substitute it with other fresh herbs such as basil, cilantro, or chives. 

Why you will love this recipe from Sardinia?

Sauce Variations: Instead of using tomato paste, you can create a sauce using fresh tomatoes. Simply dice fresh tomatoes and cook them down with the other ingredients until they break down into a sauce consistency. You can also add a splash of coconut milk.

Dairy Addition: Finish the dish with a sprinkle of grated Parmesan cheese or a dollop of creamy ricotta cheese for added richness and flavo

Fregola ai frutti di mare
Fregola ai frutti di mare

Fregola ai frutti di mare (Traditional Sardinian seafood Pasta)

Fregola ai frutti di mare is a delicious seafood recipe made with a traditional type of pasta, Fregula Sarda, from Sardinia, which resembles risotto, and with a little more sauce.
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Prep Time 3 hours
Cook Time 1 hour
Course Main Course
Cuisine Blue Zone Recipes, Mediterranean
Servings 4 people
Calories 309 kcal

Ingredients
  

  • 200 g Fregola sarda
  • 200 g calamari
  • 10 pieces prawns
  • 150 g clams
  • 2 pcs onions
  • 2 cloves garlic
  • 1 handful parsley
  • 2 tbsp tomato paste
  • 2 tbsp olive oil
  • 1 dcl white wine

Instructions
 

  • Let the clams purge for at least 3 hours, or overnight. Place them in a colander and then in a basin of cold water and salt. This helps remove sand, which settles at the bottom of the basin. After purging, drain and rinse the clams under cold water. Place them in a pan with oil, garlic, and parsley over high heat. Cover and wait for the clams to open. Once opened, drain the clams, reserving the sauce.
  • Clean the squid by cutting them into strips. Peel and devein the shrimp.
  • Now bring a pot of salted water to the boil and cook pasta according to instructions till it is still “al dente”.  Strain the cooking liquid through a double layer of muslin or sieve and put the pasta on the side.
  • In a non-stick pan, heat oil with chopped shallot and tomato paste. Add the fregola and toast it, stirring continuously. Pour in white wine and let the alcohol evaporate. Gradually add hot fish stock, enriched with the cooking water from the clams. Continue cooking, stirring occasionally.
  • Halfway through cooking, add the calamari and then the prawns. Mix well and continue to simmer the fregola. Just before the end of cooking, add the mussels and clams.
  • Season the seafood fregola with salt, pepper, and chopped parsley. Stir well to combine all the ingredients.

Notes

Once cooked to your liking, serve the seafood fregola hot, garnished with additional parsley and chili.

Nutrition

Serving: 150gCalories: 309kcalCarbohydrates: 41gProtein: 16gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 121mgSodium: 106mgPotassium: 333mgFiber: 2gSugar: 2gVitamin A: 244IUVitamin C: 6mgCalcium: 37mgIron: 1mg
Keyword Fregola ai frutti di mare, Sardinian seafood Pasta
Tried this recipe?Let us know how it was!
Routetolongevity on July 2nd, 2024

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