Recipe

Fregola with Seafood Medley

Mediterranean Delight: Fregola Seafood Medley

4.6 out of 5

Indulge in the flavors of the Mediterranean with this exquisite recipe for Fregola with Seafood Medley. This traditional Italian dish combines the nutty taste and unique texture of fregola pasta with a delightful assortment of fresh seafood, creating a harmonious blend of flavors that will transport you to the sunny shores of Italy.

Pasta› Fregola ai frutti di mare

European cuisine› Mediterranean cuisine› Italian cuisine

Preparation time

20 minutes

Cooking time

25 minutes

Total time

45 minutes

Yields

4 servings

Preparation difficulty

Medium

Suitable for

Mediterranean diet, Pescatarian, Gluten-free (if using gluten-free pasta), Dairy-free, Low-fat

Allergens

Shellfish, Gluten (if using regular pasta)

Not suitable for

Vegan, Vegetarian, Paleo, Keto, Nut-free

Ingredients

250g (8.8oz) fregola pasta 250g (8.8oz) fregola pasta
400g (14oz) mixed seafood (shrimp, calamari, mussels) 400g (14oz) mixed seafood (shrimp, calamari, mussels)
1 onion, finely chopped 1 onion, finely chopped
2 cloves of garlic, minced 2 cloves of garlic, minced
1 cup (240ml) tomato sauce 1 cup (240ml) tomato sauce
1 cup (240ml) white wine 1 cup (240ml) white wine
1 teaspoon saffron threads 1 teaspoon saffron threads
2 tablespoons fresh parsley, chopped 2 tablespoons fresh parsley, chopped
2 tablespoons extra virgin olive oil 2 tablespoons extra virgin olive oil
Salt and pepper to taste Salt and pepper to taste

Nutrition

Calories: 380 kcal / 1590 KJ
Fat: 8g (Saturated Fat: 1g)
Carbohydrates: 50g (Sugars: 4g)
Protein: 25g
Fiber: 4g
Salt: 1.5g

Preparation

1.
In a large pot, bring salted water to a boil and cook the fregola pasta according to package instructions. Drain and set aside.
2.
In a separate pan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until translucent.
3.
Add the mixed seafood to the pan and cook until the shrimp turns pink and the calamari becomes tender.
4.
Pour in the white wine and let it simmer for a few minutes to reduce.
5.
Stir in the tomato sauce and saffron threads, and season with salt and pepper to taste. Simmer for another 5 minutes to allow the flavors to meld together.
6.
Add the cooked fregola pasta to the pan and toss gently to coat it with the sauce.
7.
Sprinkle fresh parsley over the dish and drizzle with extra virgin olive oil before serving.

Treat your ingredients with care...

Seafood — Ensure that the seafood is fresh and properly cleaned before cooking to enhance the flavor and texture of the dish.
Saffron — To extract the maximum flavor and color from saffron threads, soak them in a small amount of warm water for a few minutes before adding them to the dish.

Tips & Tricks

For a spicier kick, add a pinch of red pepper flakes to the sauce.
If you prefer a thicker sauce, simmer it for a few extra minutes to reduce it further.
Serve the dish with a squeeze of fresh lemon juice for a burst of citrusy flavor.
Feel free to customize the seafood selection based on your preferences and availability.
Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to meld together even more.

Serving advice

Serve the Fregola with Seafood Medley hot, garnished with additional fresh parsley and a drizzle of extra virgin olive oil. Accompany it with a slice of crusty bread to soak up the delicious sauce.

Presentation advice

Present the Fregola with Seafood Medley in a shallow bowl, allowing the vibrant colors of the seafood and saffron-infused sauce to shine through. Sprinkle some additional saffron threads on top for an elegant touch.