Fregola with cod

Ingredients

• 300 gfregola
• 500 gdesalted cod
• 60 gextra-virgin olive oil
• 1.25 lvegetable stock
• 200 gcherry tomatoes
• 30 gTaggiasca olives
• 1 clovegarlic
• 1fresh chilli
• to tastethyme
• to tastemarjoram
• 1/2 glasswhite wine
• 1lemon, for the zest
• to tastebasil
• 15 gsalted capers
• to tastesalt

Instructions

1. 1

   Cook the cod

   Check the desalted cod for bones and cut it into pieces. Crush the garlic and brown it in a pan with 20 g of the olive oil, then remove it. Add the cod and pour in the white wine.

2. 2

   Toast the fregola

   Cook the cod for 7 minutes, then set it aside. Add another 20 g of olive oil to the same pan and warm it gently, then stir in the fregola.

3. 3

   Add the stock

   Toast the fregola, then cook it risotto-style, adding hot vegetable stock a little at a time until covered and letting each addition absorb before adding more. Check the fregola after 12 minutes. Rinse the capers well, then soak them in warm water to remove excess salt.

4. 4

   Finish the dish

   Wash and cut the cherry tomatoes into wedges, then dress them with 20 g of olive oil, salt, marjoram and thyme. After the fregola has cooked for 12 minutes, add the cod, tomatoes, capers and olives. Let the ingredients meld for 1 minute, taste and adjust the salt if needed. Finish with chilli to taste, a drizzle of olive oil and grated lemon zest.

5. 5

   Serve immediately

   Serve the fregola with cod as soon as it is ready.

What is fregola with cod?

Fregola is a small, toasted Sardinian pasta, often served with seafood. This version pairs it with desalted cod, Mediterranean herbs, tomatoes and olives for a bright, savoury first course.

The risotto-style method lets the pasta take on the flavour of the stock, while adding the cod and tomatoes near the end helps them keep their character.

Nutrition and macros by portion

The nutrition label shows one serving as written: 535 calories, 32g protein, 57g carbs, 17g fat.

The fregola supplies most of the carbohydrates, while the cod provides most of the protein. Olive oil contributes much of the fat, with smaller amounts from the olives. Balance the plate with a green salad or extra vegetables, and season cautiously because the capers and olives are salty.

Choose and prepare the ingredients

Desalted cod: check it carefully for bones before cutting it into pieces. If the fish still tastes very salty, rinse it before cooking.

Salted capers: rinse them thoroughly and soak them in warm water as directed, then taste before adding extra salt to the pan.

Fregola: use the stock hot and add it gradually so the pasta can absorb it as it cooks.

Build the flavour in the pan

Garlic and oil: briefly brown the crushed clove to scent the oil, then remove it before adding the fish.

White wine: pour it in with the cod and let the fish cook for 7 minutes. Set the cod aside so it can be returned to the pan at the end.

Toasting: stir the fregola in the same pan after adding the next 20 g of oil. This gives the pasta a head start before the stock goes in.

Get the texture right

Stock: add just enough hot stock to cover the fregola, then wait for it to absorb before adding more. Keep the pan at a gentle simmer and stir regularly.

Doneness: begin checking after 12 minutes, as the exact time can vary with the fregola. The pasta should be cooked through but still pleasantly firm.

Add the finishing ingredients

Tomatoes and herbs: dress the tomato wedges with oil, salt, marjoram and thyme before adding them to the pan. Give them just 1 minute with the other finishing ingredients.

Lemon and chilli: add the chilli to your preferred heat level and finish with grated lemon zest and a little oil. Taste before seasoning, since the cod, capers and olives can all contribute salt.

Serve it while hot

Fregola continues to absorb liquid as it stands, so bring it to the table straight away for the best texture.

Serve it as a first course or alongside a simple green salad and bread. Keep additional salt or chilli on the table for anyone who wants to adjust their bowl.

Recipe notes & tips

• Warm the vegetable stock before adding it so the fregola keeps cooking steadily.
• Remove the garlic after browning to flavour the oil without leaving a large piece in the finished dish.
• Rinse and soak the salted capers, then taste the dish before adding more salt.
• Check the fregola from 12 minutes onwards and use its texture, not just the clock, to judge doneness.
• Add the cod back near the end so it has only a short time to warm through with the other ingredients.
• Serve promptly, as the fregola will continue to absorb stock while it rests.

Variations

• More herbs: add a little extra basil at the end for a fresher herbal finish.
• Milder heat: use less chilli or leave it out for a gentler dish.
• Brinier finish: add a few more rinsed Taggiasca olives to each serving.
• Extra vegetables: serve with a side of seasonal greens.
• More lemon: add a little extra zest at the table for a sharper citrus note.

Common mistakes to avoid

• Adding cold stock: it can interrupt the cooking; keep the stock hot before ladling it in.
• Pouring in all the stock at once: the fregola may cook unevenly; add it gradually and wait for absorption.
• Skipping the caper soak: excess salt can dominate; rinse and soak the capers first.
• Overcooking the cod: it can break up in the pan; set it aside after 7 minutes and return it near the end.
• Adding salt too early: capers, olives and cod can already be salty; taste before adjusting.
• Letting the dish stand: the pasta keeps absorbing liquid; serve it as soon as it is ready.

How to store

For the best texture, eat the fregola straight away. Refrigerate leftovers in a sealed container for up to 2 days, then reheat gently in a pan with a splash of water or stock until hot throughout.

Frequently asked questions