Fregola with Seafood: A Flavorful Delight Recipe! 2024

Are you ready to dive into the delicious world of Fregola with Seafood? Don’t worry if you’ve never heard of Fregola before? it’s (pronounced “FRAY-goh-lah“), also know as Fregola ai Frutti di Mare. Picture tiny pearls of pasta that are slightly toasted, lending a nutty flavor to your dish. Fregola is made from semolina dough, rolled into small balls, and then toasted to golden perfection. These little balls have a chewy texture and are great at soaking up flavors from the dish they’re cooked in. When cooked, Fregola offers a unique combination of a slight crunch on the outside and a soft, tender inside. Its toasty flavor adds depth to any dish, making it a delightful pasta option.

Fregola with Seafood
Fregola with Seafood Recipe

Fregola with Seafood Recipe


  • 1 cup Fregola pasta
  • 1 pound assorted seafood (shrimp, clams, mussels, or your favorites)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 can (14 oz) diced tomatoes
  • 1/2 cup white wine
  • 1 cup fish or vegetable broth
  • Salt and pepper to taste
  • Fresh parsley for garnish

Making Fregola Pasta:

Making Fregola Pasta
Making Fregola Pasta
  • Prepare the Fregola:
    • Start by bringing a pot of water to a boil. Add a pinch of salt to the water.
    • Once the water is boiling, add the Fregola pasta to the pot. Follow the cooking instructions on the package. Typically, it takes about 10-12 minutes to cook Fregola until it’s “al dente,” meaning it’s cooked but still has a slight bite to it.
    • Once cooked, pour the Fregola into a colander to drain off the water. Set the cooked Fregola aside for later.
  • Cook the Seafood:
    • In a large skillet or pan, heat olive oil over medium heat.
    • Add minced garlic to the heated oil and sauté for about a minute until it becomes aromatic.
    • Add the assorted seafood (you can use a mix of shrimp, clams, mussels, or your preferred seafood) to the pan. Cook them until they start to turn opaque and slightly firm, which usually takes around 3-5 minutes depending on the type and size of seafood.
  • Bring it Together:
    • Once the seafood starts to cook, pour in the diced tomatoes, white wine, and fish or vegetable broth into the skillet.
    • Allow the mixture to come to a gentle simmer. This means small bubbles should start forming around the edges of the pan. Let it cook for about 5-7 minutes until the seafood is fully cooked through. The liquid will reduce slightly, and the flavors will meld together.
  • Combine with Fregola:
    • Gently add the cooked Fregola into the skillet with the seafood and tomato mixture. Stir everything together gently to combine the flavors. Let them simmer together for another 2-3 minutes to allow the Fregola to soak up the flavors of the sauce.
  • Season and Serve:
    • Taste the dish and season with salt and pepper as needed. Adjust the seasoning according to your preference.
    • Once seasoned, transfer the Fregola with Seafood to a serving dish.
    • Garnish with fresh parsley for a pop of color and a burst of freshness.
  • Storage Tips:
    • Store any leftovers in an airtight container in the refrigerator for up to 2 days. When reheating, add a splash of broth to maintain the dish’s moisture.

Additional Tips

  1. Don’t overcook the seafood to keep it tender and juicy.
  2. Feel free to customize with your favorite seafood or add in some veggies like cherry tomatoes or spinach.
  3. Experiment with different herbs or spices to suit your taste buds.

Yield, Prep Time and Calories

  • Yield: The provided recipe serves approximately 4 servings.
  • Prep Time: Preparing and cooking the Fregola with Seafood dish will take around 25-30 minutes.
  • Calories: The calorie count for this dish can vary based on the specific ingredients and quantities used. As an estimate, one serving of Fregola with Seafood contains approximately 400-500 calories.
YieldApproximately 4 servings
Prep Time25-30 minutes
Calories400-500 calories per serving
Yield, Prep Time and Calories

Sauces for Fregola with Seafood

  • Lemon Butter Sauce: Melt butter in a pan, add a splash of fresh lemon juice, and a pinch of lemon zest. Drizzle this citrusy delight over your Fregola and seafood for a tangy, buttery flavor.
  • Garlic Herb Aioli: Mix minced garlic, chopped herbs (such as parsley or basil), a dollop of mayonnaise, a squeeze of lemon, and a pinch of salt. This creamy aioli adds a zesty kick to your dish.
  • Spicy Tomato Sauce: Heat olive oil in a pan, sauté chopped onions and garlic until golden, add diced tomatoes, a pinch of red pepper flakes, salt, and pepper. Simmer until it thickens slightly for a spicy, robust sauce.
  • White Wine Reduction: In the same skillet you cooked the seafood, pour in a bit more white wine. Let it simmer and reduce by half, intensifying the flavors, then drizzle it over your Fregola and seafood for a sophisticated touch.

What to Serve with Fregola with Seafood

What to Serve with Fregola with Seafood
What to Serve with Fregola with Seafood
  • Fresh Green Salad: Prepare a crisp salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing. The refreshing flavors complement the richness of the seafood and Fregola.
  • Crusty Bread: Serve some crusty artisan bread or garlic bread on the side. It’s perfect for soaking up the flavorful juices from the Fregola and seafood.
  • Steamed Vegetables: Steam a medley of vegetables like broccoli, carrots, or asparagus. These veggies add color, nutrition, and a nice contrast to the dish.
  • Grilled Vegetables: Fire up the grill and cook some bell peppers, zucchini, or eggplant. Grilled veggies bring a smoky flavor that complements the seafood and Fregola beautifully.
  • Wine Pairing: Consider pairing your Fregola with Seafood dish with a crisp white wine such as Pinot Grigio or Sauvignon Blanc. The wine’s acidity can cut through the richness of the dish, enhancing the overall dining experience.

Enjoy this Fregola with Seafood dish—it’s a surefire way to impress your taste buds and your guests!

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What is Fregola pasta, and where can I find it?

Fregola is a type of Sardinian pasta made from semolina dough, rolled into small balls, and then toasted. You can often find it in specialty food stores, Italian markets, or online gourmet stores.

How do you pronounce “Fregola”?

Fregola is pronounced “FRAY-goh-lah.”

What does Fregola taste like?

Fregola has a nutty and slightly toasty flavor. Its texture is similar to couscous or small pasta pearls, with a chewy outside and a tender inside.

Can I use different types of seafood in the Fregola dish?

Absolutely! You can use a variety of seafood such as shrimp, clams, mussels, squid, or fish. Feel free to customize it based on your preferences or what’s available.

What can I serve alongside Fregola with Seafood?

This dish pairs well with a fresh green salad, crusty bread, steamed or grilled vegetables, and a glass of crisp white wine.

How long can I store leftovers, and how should I store them?

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave, adding a splash of broth to maintain moisture.

Can I make this dish in advance?

While it’s best served fresh, you can prepare components like cooking the Fregola or prepping the seafood in advance. Combine them when ready to serve for optimal taste and texture.

Are there any substitutes for Fregola pasta?

If you can’t find Fregola, you can use other small pasta shapes like Israeli couscous or pearl couscous as alternatives.

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