Sardinian Fregola with Seafood

A traditional Sardinian pasta dish featuring small fregola pearls cooked in a rich tomato-based sauce with various fresh seafood.

Dinner Italian Seafood Pasta Sardinian

Estimated Nutrition

Calories

710.3

kcal / serving

1420.5 kcal total

Carbs

41.2g

per serving

82.3 g total

Fat

29.1g

per serving

58.2 g total

Protein

69.2g

per serving

138.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

Tomato Puré

Tomato Sauce

GrainsCereals

110

Fregola

Liquids

White Wine

300

Fish Stock

NutsSeeds

sprig

Thyme

for the squid

Sea Salt

to taste

clove

Garlic

finely chopped

sprig

Thyme

for the fregola

bunch

leaves only

finely chopped

finely chopped

finely chopped

OilsFats

Olive Oil

for the squid

Garlic Oil

Olive Oil

divided use for fregola and pan-frying

Seafood

200

Squid

cleaned and cut into small squares

125

175

125

piece

piece

cleaned

Vegetables

Shallot

finely sliced

0.5

piece

Red Chilli

finely chopped

Cherry Tomato

halved

Method

Fry red mullet fillets in separate oil until golden on both sides.

Sear scallops for one minute on each side in the same pan.

Stir herbs into fregola and serve topped with fish and scallops.

Sauté garlic, shallots, chilli, and thyme in half the remaining olive oil.

Cook squid with white wine and tomato purée for 4 minutes until tender.

Sauté shallots and thyme in olive and garlic oils until golden.

Add shellfish, tomato sauce, cherry tomatoes, basil, and shrimps for 3 minutes.

Simmer fregola with squid and 300ml stock for 10 minutes.