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By Delicious AU
Seafood and tomato fregola
Break up your week with a simple seafood recipe packed with flavour.
Updated at: Wed, 05 Nov 2025 08:26:25 GMT
Nutrition balance score
Great
Glycemic Index
50
Low
Glycemic Load
34
High
Nutrition per serving
Calories540.2 kcal (27%)
Total Fat7 g (10%)
Carbs66.8 g (26%)
Sugars5.4 g (6%)
Protein43.9 g (88%)
Sodium713.9 mg (36%)
Fiber8.3 g (30%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 Tbsextra virgin olive oil
1onion
finely chopped
1fennel bulb
finely chopped
2garlic cloves
finely chopped
2bay leaves
¼ cupverjuice
or white wine
5thyme sprigs
leaves picked
2oregano sprigs
leaves picked, plus extra to serve
750mltomato passata
sugo
500mlfish stock
½ tspdried chilli flakes
250gfregola
Sardinian pasta from delis and Italian grocers
8green prawns peeled deveined
tails intact
2calamari tubes
thinly sliced into rings
16black mussels
pot-ready
500gwhite fish fillets
firm, such as ling, snapper, red mullet, cut into large pieces
1zest of lemon
finely grated
Instructions
View on Delicious AU
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