In Sardinia, food is more than just a necessity: it is a journey through the history, culture and generosity of this unique land. Today we will take you on a discovery of one of Sardinia’s most emblematic dishes: fregola con frutti di mare. An explosion of flavors that encapsulates the richness and authenticity of this fascinating region.

 

Fregola: an ancient ingredient with deep roots

 

Let’s start with the origins of Fregola, the beating heart of this delicacy. Fregola is made from hand-processed durum wheat semolina, toasted and then dried. Its irregular, golden shape resembles small grains, giving the dish a unique texture and unmistakable taste. Its origins date back to ancient times, some trace it to the Phoenicians, others to the Romans, but its presence in Sardinian cuisine has been documented since the Middle Ages. Traditionally, it was prepared by women during the long winters as a food reserve for the harsher seasons.

 

A sea of flavors

 

Seafood, fresh from the crystal clear waters of the Mediterranean, is the soul of this dish. Arselle (clams), mussels, shrimp, squid, and even sea urchins combine with Fregola in an intense and harmonious marriage of flavors. Each ingredient carries with it the scent of the sea, the taste of a sun-kissed land and the salty breeze that caresses the Sardinian coast.

 

A convivial ritual

 

Fregola con frutti di Mare is not just a dish, it is an experience. It is a time of sharing, conviviality, and joy to be experienced with family or friends. Around the table, stories, laughter and memories are woven together as the heady aroma of the dish envelops everyone present. The preparation itself becomes a ritual, a gesture of love toward one’s land and its traditions.

 

When to enjoy fregola

 

Fregola with seafood is a versatile dish that can be enjoyed on any occasion. It is a perfect first course for a Sunday lunch with the family, a tasty appetizer for a dinner with friends, or a one-pot meal for an outing. But it is especially during festivals and village festivals that this dish takes on an even deeper symbolic value, becoming the symbol of Sardinian identity and its generous hospitality.

 

The recipe: a secret handed down from generation to generation

 

Every Sardinian family guards its secret recipe for Fregola con Frutti di Mare. The variations are endless, but the main ingredients remain the same: fregola, seafood, extra virgin olive oil, garlic, white wine and a pinch of chili pepper. Preparation, while not complex, requires patience and attention. The seafood should be cleaned thoroughly, the Fregola roasted carefully, and the broth prepared from the shellfish shells to enhance the flavor.

 

Ingredients:

• 320 g of Fregola
• 500 g of clams
• 1 kg of mussels
• 300 g of shrimp
• 5 small squid
• 200 ml white wine
• 2 cloves of garlic
• 1 tablespoon of tomato paste
• Extra virgin olive oil
• Chopped parsley
• Salt and pepper to taste.

 

Preparation:

1. Clean the seafood: Place the clams and mussels in cold water with a pinch of salt to drain for at least one hour. Rinse the shrimp well and remove the carapace and intestinal casing. Clean the squid,removing the innards and gristle. Cut the squid into rounds and the shrimp into small pieces.
2. Sauté garlic: In a large saucepan, heat a drizzle of extra-virgin olive oil and sauté chopped garlic cloves until golden brown.
3. Cook the seafood: Add the clams and mussels to the stir-fry and cook over high heat with the lid on for a few minutes, until they open. Remove the clams and mussels from their shells, straining the cooking liquid and setting it aside.
4. Add the shellfish: Add the shrimp and squid to the stir-fry and cook for a few minutes, deglazing with white wine.
5. Toast the Fregola: Add the Fregola to the pan and toast for a couple of minutes, stirring constantly.
6. Combine the tomato and broth: Add the tomato paste and mix well. Gradually pour in the strained broth from the clams and mussels, stirring often, and cook the Fregola for about 20 minutes, or until the right consistency is reached.
7. Add the cooked seafood: When cooked, add the cooked clams, mussels, shrimp and squid to the pan with the Fregola. Stir gently to blend the flavors.
8. Season and serve: Turn off the heat, add chopped parsley, salt and pepper to taste. Serve the Fregola con Frutti di Mare hot, garnishing with fresh parsley to taste.

Advice:

• For more intense flavor, you can add a pinch of chili pepper to the stir-fry.

 

In addition to the traditional recipe, here are some curious anecdotes related to Fregola con Frutti di Mare:

• It is said that Fregola was born by pure chance: a group of Sardinian fishermen, during a storm, took refuge in a cave where they found only semolina and salt water. From these simple ingredients came a dish that soon became a symbol of their land.
• Fregola was also used in ancient times as a bargaining chip, so valuable and sought after was it.
• In some areas of Sardinia, Fregola con Frutti di Mare is prepared with the addition of mullet roe, a prized ingredient that gives the dish an even more intense and refined taste.

A simple dish, an inimitable taste

 

Fregola with Seafood is a simple dish with an inimitable taste. A harmony of Mediterranean flavors that conquers the palate and provides an unforgettable sensory experience. It is a hymn to Sardinian tradition, a way to celebrate the beauty of this land and its people. Each taste is a sensory journey, an unforgettable experience that we invite you to discover and share with us as you explore your roots in this fascinating land.