Seafood Pasta Recipe with Fregola and Clams - Ultimate Mediterranean Diet Recipe

Ingredients

• 1 kg Fresh Clams (scrubbed, soaked in salt water for 2 hours, shells saved for garnish)
• 2 tbsp Salt (for soaking water and seasoning)
• 4 sprigs Fresh Parsley (for steaming clams and garnish)
• 0.25 cup Dry White Wine (adds acidity during steaming (sfumatura))
• 3 tbsp Extra Virgin Olive Oil (for sautéing garlic and tomato base)
• 1 clove Garlic (minced)
• 400 g Canned Whole Tomatoes (blended to puree, leaving a few chunks for texture)
• 300 g Fregola Pasta (Sardinian toasted semolina pasta, similar to Israeli couscous)
• 3 cup Vegetable Broth (homemade from carrot, onion, celery; can use store‑bought)
• 2 tbsp Fresh Parsley (for garnish) (chopped)
• 4 Lemon Wedges (optional, for serving)

Instructions

1. Prepare clams

   Place the fresh clams in a large bowl, cover with cold water mixed with 2 tbsp salt, and let sit for 2 hours to purge sand.

   Time: PT2H

2. Steam clams

   Drain and rinse the clams, then add them to the large skillet with a splash of white wine and a few sprigs of parsley. Cover and cook over high heat until the shells open, about 5–7 minutes. Discard any that remain closed.

   Time: PT7M

3. Extract clam meat

   Using tongs, remove the opened clams, set a few shells aside for garnish, and scoop the meat into a bowl. Filter the cooking liquid through a fine mesh sieve to remove any remaining sand; reserve the clear juice.

   Time: PT5M

4. Sauté garlic and tomatoes

   Wipe the skillet if needed, add 3 tbsp olive oil and heat over medium. Add the minced garlic and sauté for 2 minutes until fragrant. Stir in the blended tomato puree with chunks, season with a pinch of salt, and simmer for 5 minutes.

   Time: PT7M

   Temperature: Medium heat

5. Cook fregola

   Add 3 cups of vegetable broth to the skillet, bring to a gentle simmer, then stir in the fregola pasta. Cover and cook, stirring occasionally and adding more broth as needed, for about 45 minutes until the fregola is al dente.

   Time: PT45M

   Temperature: Medium‑low simmer

6. Finish with clams

   Add the filtered clam juice and the reserved clam meat to the skillet, stirring gently. Heat for 2–3 minutes just to combine and warm the meat.

   Time: PT3M

   Temperature: Medium heat

7. Plate and garnish

   Sprinkle chopped fresh parsley over the pasta, arrange a few whole clam shells on top for decoration, and serve immediately with lemon wedges if desired.

   Time: PT3M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

45 g

Fat

10 g

Fiber

3 g