Fregola with Shrimp and Prawns (Fregola con Scampi e Gamberi)
Category: Pasta Dishes
Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
This Fregola with Shrimp and Prawns recipe is a beautiful coastal-inspired dish that marries the delicate flavors of the sea with the hearty, rustic texture of fregola, a traditional Sardinian pasta. Infused with a fragrant tomato sauce, garlic, and fresh chili, the prawns and shrimp take center stage in this recipe, offering a delightful balance of savory and slightly spicy notes. Perfect for any seafood lover, this dish is quick to prepare, making it an ideal choice for both weeknight dinners and special occasions.
Ingredients
| Ingredient | Quantity |
|---|---|
| Fregola (Sardinian pasta) | 250g |
| Shrimp (peeled and deveined) | 400g |
| Prawns (peeled and deveined) | 300g |
| Fish stock (fumetto di pesce) | 500g |
| Tomato pulp (polpa di pomodoro) | 200g |
| Fresh chili pepper | ½ (or to taste) |
| Garlic | 1 clove |
| Extra virgin olive oil | 20g |
| Lemon zest | 1 lemon |
| Fresh basil | A handful (for garnish) |
| Salt | To taste |
Instructions
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Prepare the Fish Stock
Start by preparing your fish stock (fumetto di pesce). If you have homemade stock, that’s ideal. If not, a good-quality fish stock or even a concentrated fish bouillon cube dissolved in water will work well. Set it aside to be used later in the cooking process. -
Prepare the Ingredients
Begin by cleaning the fresh chili: slice it thinly after removing the seeds, if you prefer a milder taste. Peel and finely chop the garlic. Set aside. The shrimp and prawns should also be peeled and deveined at this stage, so they’re ready to go. -
Sauté the Aromatics
Heat a large saucepan or skillet over medium heat. Add the extra virgin olive oil, followed by the chopped garlic and sliced chili. Let the garlic sizzle gently for a minute or two until fragrant, being careful not to let it burn. The chili will infuse the oil with a delicate heat. -
Add the Tomato Pulp
Stir in the tomato pulp, letting it cook for about 5 minutes to blend the flavors. You want the tomatoes to soften and meld into the oil, forming a flavorful base for the seafood. -
Cook the Shrimp and Prawns
After the tomato sauce has cooked down slightly, add the shrimp to the pan. Allow them to cook for about 5 minutes until they begin to turn pink and opaque. Add the prawns at this point, and cook for another 5 minutes, stirring occasionally. Be sure to cook them through, but avoid overcooking as they can become tough. -
Add the Fish Stock and Fregola
Pour the prepared fish stock into the pan with the prawns and shrimp. Bring the mixture to a gentle simmer. Stir in the fregola and allow it to absorb the flavors of the sauce as it cooks. Depending on the fregola’s thickness, you may need to add more stock or water. Continue to cook for another 10-12 minutes until the fregola is tender and has absorbed most of the liquid, leaving a creamy consistency. -
Season and Finish the Dish
Once the fregola is cooked, taste the dish and adjust the seasoning with salt as necessary. Remove the pan from the heat. Tear some fresh basil leaves and sprinkle them over the top of the dish. Finally, zest the lemon directly over the pasta to add a fresh, citrusy aroma. -
Serve and Enjoy
Serve your fregola with shrimp and prawns hot, garnished with a few more fresh basil leaves. This dish pairs beautifully with a light white wine or a crisp rosé, and a side of crusty bread to soak up the delicious sauce.
Tips for Success
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Choosing the Right Fish Stock: If you don’t have homemade fish stock, look for a high-quality commercial stock. You can also make a quick stock by simmering fish heads, tails, and bones with herbs, garlic, and a splash of white wine for 30 minutes.
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Perfecting the Fregola Texture: Fregola is a little like couscous, but larger and with more texture. It should absorb the liquid without becoming mushy. If needed, add extra stock during cooking to keep it creamy but not too soupy.
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Adjusting Heat: If you prefer a spicier dish, add more fresh chili, or even a pinch of dried chili flakes. For a milder version, you can skip the chili or reduce the quantity.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 32g |
| Carbohydrates | 56g |
| Fat | 12g |
| Fiber | 3g |
| Sodium | 850mg |
Conclusion
Fregola with shrimp and prawns is a true celebration of the sea’s finest flavors, paired with the rustic elegance of Sardinian fregola. The shrimp and prawns lend a sweet, briny taste that beautifully complements the spicy, tangy tomato sauce, all elevated by a hint of lemon zest and fresh basil. Whether you’re cooking for a cozy dinner or an impressive feast, this dish promises to be both satisfying and memorable.
