Fish

Seafood and tomato fregola

Name: Seafood and tomato fregola
Yield: 4
Ingredients: 1 tbs extra virgin olive oil; 1 onion, finely chopped; 1 fennel bulb, finely chopped; 2 garlic cloves, finely chopped; 2 bay leaves; 1/4 cup (60ml) verjuice or white wine; 5 thyme sprigs, leaves picked; 2 oregano sprigs, leaves picked, plus extra to serve; 3 cups (750ml) tomato passata (sugo); 2 cups (500ml) fish stock; 1/2 tsp dried chilli flakes; 250g fregola (Sardinian pasta from delis and Italian grocers); 8 green prawns, peeled (tails intact), deveined; 2 calamari tubes, thinly sliced into rings; 16 pot-ready black mussels; 500g firm white fish fillets (such as ling, snapper, red mullet), cut into large pieces; Finely grated zest of 1 lemon

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by Shannon Harley

delicious. team

Apr 30, 2016

Break up your week with a simple seafood recipe packed with flavour.

1 tbs extra virgin olive oil
1 onion, finely chopped
1 fennel bulb, finely chopped
2 garlic cloves, finely chopped
2 bay leaves
1/4 cup (60ml) verjuice or white wine
5 thyme sprigs, leaves picked
2 oregano sprigs, leaves picked, plus extra to serve
3 cups (750ml) tomato passata (sugo)
2 cups (500ml) fish stock
1/2 tsp dried chilli flakes
250g fregola (Sardinian pasta from delis and Italian grocers)
8 green prawns, peeled (tails intact), deveined
2 calamari tubes, thinly sliced into rings
16 pot-ready black mussels
500g firm white fish fillets (such as ling, snapper, red mullet), cut into large pieces
Finely grated zest of 1 lemon

Method

1.

Heat oil in a large saucepan (with a lid) over medium-high heat. Add onion, fennel, garlic and bay, and cook, stirring, for 7-8 minutes until translucent.
2.

dd verjuice, thyme and oregano, and cook, stirring, for 2 minutes or until liquid has reduced slightly.
3.

Increase heat to high, add passata, stock and chilli, bring to the boil then add fregola and stir to combine.
4.

Reduce heat to medium-high and simmer for 10 minutes, adding more water if necessary, until fregola is almost tender.
5.

Add seafood and lemon zest, cover saucepan and cook for 4 minutes or until seafood is just cooked and mussels have opened. Season.
6.

Divide among bowls and garnish with extra oregano leaves to serve.