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Fregola is one of Sardina's most iconic foods and there is a long tradition of recipes using local ingredients, especially seafood, beans, meat sauces and various vegetables. It is also used in soups and for stuffings and once cooked and cooled can be made into salad.

Cooking Suggestions: 

For every 100g of Fregola, you will need 1 litre of stock. Pour the fregola directly into the boiling stock, stir well and allow to cook for 7-8 minutes. 

Seafood Fregola: (makes 6 serves)

  1. Clean and prepare 500g of seafood you wish to use. Muscles and clams should be steamed open  prawns peeled and deveined, octopus, calamari and fish cleaned and portioned.
  2. In a large casserole pan, aromatize extra virgin olive oil with some garlic and a little chilli. Add the seafood and allow for cook for a few minutes. Add 500ml of tomato passata or 600g of chopped or peeled tomato and continue cooking for 10 minutes.
  3. Add 1.5 litres of seafood stock or water and salt to taste and bring to the boil.
  4. Pour in the fregola and combine well. Cook for 7-8 minutes until the fregola is cooked but still holding firm
  5. Add a hand-full of roughly-chopped flat leaf parsley and mix through.
  6. Serve immediately with a drizzle of extra virgin olive oil and freshly cracked black pepper.

Learn More About Il Mulino Sardo

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