Seafood Pasta Recipe with Fregola and Clams - Ultimate Mediterranean Diet Recipe
Seafood Pasta Recipe with Fregola and Clams - Ultimate Mediterranean Diet Recipe is a medium Italian recipe that serves 4. 350 calories per serving. Recipe by Piatto Recipes on YouTube.
Prep: 2 hrs 15 min | Cook: 1 hr 4 min | Total: 3 hrs 34 min
Cost: $26.44 total, $6.61 per serving
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
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
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
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
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
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
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
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
Dietary info: Pescatarian, Mediterranean diet, Dairy‑free
Allergens: Shellfish, Wheat (gluten)
Ingredient Substitutions
- Instead of Fresh Clams: canned clam meat (1 cup)
- Instead of Fresh Parsley: flat‑leaf parsley
- Instead of Dry White Wine: vegetable broth with a splash of lemon juice
- Instead of Extra Virgin Olive Oil: high‑heat vegetable oil
- Instead of Garlic: garlic powder (1/4 tsp)
- Instead of Canned Whole Tomatoes: crushed tomatoes
- Instead of Fregola Pasta: Israeli couscous
- Instead of Vegetable Broth: chicken broth, water with bouillon cube
Equipment Needed
- Large Skillet
- Fine Mesh Sieve
- Cutting Board
- Chef's Knife
- Ladle
- Measuring Cups
- Bowl for Soaking Clams
- Tongs
Critical Steps — Do Not Skip
- Soaking clams for 2 hours to remove sand
- Steaming clams until fully opened
- Cooking fregola for the proper al dente texture
- Filtering clam juice before adding to the sauce
Chef Tips from the Video
- Use a high‑quality extra virgin olive oil for a richer flavor.
- A dry white wine adds acidity that balances the sweet tomato puree.
- If you can find it, lightly toast the fregola in a dry pan before adding broth for extra nuttiness.
- Reserve a splash of the clam cooking liquid for extra briny depth.
Troubleshooting
Clams do not open during steaming.
Discard any unopened clams; they may be dead. Ensure the skillet is covered tightly and the heat is high enough to generate steam.
Fregola becomes dry or sticks to the pan.
Add additional broth or water a little at a time and stir frequently; keep the skillet partially covered.
Sauce is too watery after cooking.
Uncover the skillet for the last 5‑10 minutes to allow excess liquid to evaporate, stirring constantly.
Sand still present in the final dish.
Make sure to filter the clam juice through a fine mesh sieve and rinse the clams well after soaking.
Storage
Refrigerator: Store leftovers in an airtight container for up to 2 days.
Freezer: Freezing is not recommended as the pasta may become mushy, but can be frozen for up to 1 month if needed.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the vegetable broth a day ahead and store it in the fridge.
- Clams can be soaked the night before to save time.
- The tomato sauce base can be made up to 24 hours in advance and reheated.
Frequently Asked Questions
What is the cultural significance and history of Fregola Pasta with Clams in Sardinian cuisine?
Fregola is a traditional toasted semolina pasta from Sardinia, historically made by hand and used by shepherds. Paired with clams, it reflects the island’s reliance on both pastoral grains and abundant Mediterranean seafood, making it a staple of coastal Sardinian meals.
What are the traditional regional variations of Fregola Pasta with Clams in Italian cuisine?
In Sardinia the dish is often prepared simply with garlic, tomato, and white wine. In other Italian coastal regions you may find it enriched with saffron, chili flakes, or mixed with mussels and shrimp for a richer seafood medley.
How is Fregola Pasta with Clams traditionally served in Sardinia?
It is served hot, plated in a shallow bowl, garnished with fresh parsley and a few whole clam shells for visual appeal, and often accompanied by a slice of rustic bread to soak up the broth.
What occasions or celebrations is Fregola Pasta with Clams traditionally associated with in Sardinian culture?
The dish is popular for family gatherings, summer festivals, and religious feasts where fresh seafood is abundant. It’s also a common Sunday lunch dish in many Sardinian households.
What makes Fregola Pasta with Clams special or unique in Sardinian cuisine?
The toasted texture of fregola gives a nutty flavor that pairs perfectly with the briny sweetness of clams, creating a contrast of land and sea that is quintessentially Sardinian.
What are the most common mistakes to avoid when making Fregola Pasta with Clams at home?
Common errors include under‑soaking clams (leaving sand), overcooking the fregola (making it mushy), and not filtering the clam juice, which can leave grit in the sauce. Also, adding too much broth too early can dilute the flavor.
Why does this Fregola Pasta with Clams recipe use a 2‑hour salt‑water soak for the clams instead of rinsing them quickly?
The long soak allows the clams to expel sand naturally, ensuring a clean, sand‑free broth and preventing gritty texture in the final dish. A quick rinse often leaves hidden sand that surfaces during cooking.
Can I make Fregola Pasta with Clams ahead of time and how should I store it?
You can prepare the broth and tomato sauce up to a day ahead and refrigerate them. Cook the fregola and combine with clams just before serving; leftovers keep in the fridge for 2 days but reheat gently with a splash of broth.
What texture and appearance should I look for when cooking the fregola for this dish?
The fregola should be tender yet retain a slight bite, similar to al dente pasta, and each grain should be lightly coated with a glossy tomato‑broth sauce. It should not be mushy or dry.
How do I know when the clams are done cooking in the Fregola Pasta with Clams recipe?
Clams are done when their shells have fully opened and the meat is opaque and firm. Remove them promptly; overcooking can make the meat rubbery.
What does the YouTube channel Piatto Recipes specialize in?
The YouTube channel Piatto Recipes focuses on authentic Italian home cooking, showcasing regional dishes from across Italy, cooking techniques, and tips for sourcing traditional ingredients.
How does the YouTube channel Piatto Recipes' approach to Italian cooking differ from other Italian cooking channels?
Piatto Recipes emphasizes hands‑on, family‑style preparation with a strong storytelling element, often featuring grandparents like Grandma Lulu, and provides detailed sourcing tips for hard‑to‑find regional ingredients.
What other Sardinian dishes is the YouTube channel Piatto Recipes known for?
Piatto Recipes also features Sardinian classics such as oven‑roasted sea bass, seafood spaghetti, and traditional pane carasau (Sardinian flatbread).
Last updated: August 28, 2026
