Fregola with Fish Ragù Recipe
Category: First Courses
Serves: 4
This rich and flavorful Fregola with Fish Ragù is a delightful Italian dish that brings together the hearty texture of fregola pasta with a medley of fresh seafood in a savory broth. The dish combines fresh fish, shellfish, and delicate spices to create an unforgettable meal. Perfect for any seafood lover, this dish is perfect for a special occasion or a weekend dinner with family and friends. Let’s dive into this step-by-step recipe and create a seafood feast that everyone will enjoy!
Ingredients
| Ingredient | Quantity |
|---|---|
| Fregola (Sardinian pasta) | 320g |
| Salmon | 380g |
| Mussels | 1kg |
| Prawns | 320g |
| Shrimp | 300g |
| Monkfish | 220g |
| Fish stock | 1L |
| Extra virgin olive oil | 10g |
| Lemon zest | 1 |
| Garlic | 1 clove |
| Fresh chili pepper | 1 |
| Fresh parsley | To taste |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | 450 |
| Protein | 35g |
| Carbohydrates | 45g |
| Fat | 15g |
| Fiber | 3g |
| Sodium | 900mg |
Instructions
-
Prepare the Seafood
Begin by cleaning the seafood. Start with the mussels: use a knife to scrape away any debris from their shells and remove any beards. Rinse them thoroughly under cold water. Next, clean the prawns by removing the heads, peeling off the shells, and de-veining them. Do the same with the shrimp.
Now, move on to the fish: remove the skin from the salmon and cut it into bite-sized pieces. For the monkfish, clean it the same way, cutting it into manageable chunks. -
Cook the Mussels
Heat the extra virgin olive oil in a large saucepan over medium heat. Add the garlic, peeled and lightly smashed, along with the fresh chili pepper, sliced into rounds. Once the oil is fragrant and the garlic is golden, add the mussels. Cover the pot with a lid and let them steam open for 3-4 minutes, shaking the pot occasionally to ensure they cook evenly.
Once all the mussels have opened, transfer them to a colander to drain. Be sure to save the cooking liquid, as it will serve as a flavorful base for the dish. Strain the mussel broth through a fine mesh sieve to remove any sand or shell debris. Set both the mussels and the broth aside. -
Cook the Fregola
In the same pot where you cooked the mussels, pour in the fish stock and bring it to a simmer. Add the fregola to the simmering broth, stirring occasionally. Cook the fregola, just like risotto, by adding the hot fish stock a little at a time. Stir frequently, allowing the fregola to absorb the liquid. After about 5 minutes of cooking, begin adding the prepared seafood. -
Add the Fish
Start with the monkfish, adding it to the pot first. Let it cook for about 3 minutes before adding the salmon. Stir gently to incorporate the fish without breaking it up. Continue to cook for an additional 5 minutes, letting the seafood simmer in the broth until fully cooked through. -
Finish the Dish
Once the fish is cooked, add the mussels (which have already been removed from their shells) into the pot with the fregola. Give everything a gentle stir to combine. Zest the lemon directly into the pot, adding a burst of fresh citrus flavor. Taste and adjust seasoning as needed, adding salt or pepper to your liking. -
Serve
Remove the pot from the heat and sprinkle the dish with fresh parsley. Serve hot, garnished with additional lemon zest if desired, and enjoy the comforting richness of this delicious seafood ragù with fregola.
This Fregola with Fish Ragù is a beautiful celebration of the sea, perfect for a cozy dinner or a special occasion. The fregola, with its delicate and chewy texture, absorbs the flavors of the fish and broth, creating a dish that is both satisfying and full of complex, savory notes. With fresh seafood, a touch of lemon, and a hint of heat from the chili, this dish will surely become a family favorite.
