Sardinia is an island that conquers with its landscapes, but there is another experience that tells the island’s soul: its cuisine. In particular, that of the sea, which combines the tradition of fishermen with the creativity of local chefs.
If you are travelling along the Sardinian coast, here is a gastronomic itinerary not to be missed.
Cabras botargo: the gold of Sinis
Also called ‘Sardinian caviar’, mullet botargo is one of Sardinia’s most famous products. In Cabras, in the heart of the Sinis Peninsula, it is still produced following ancient salting and drying techniques. Cut into thin slices or grated on pasta, it gives a unique taste: intense, savoury, unmistakable.
Where to taste it: in the restaurants of Cabras and Oristano, or during the Bottarga Festival held in September.
Sea urchins: the authentic taste of winter
For Sardinians, urchins are a ritual. They are harvested in the winter months and enjoyed fresh, with a piece of bread and a glass of vermentino. Their strong, iodised flavour is the sea in purity.
Where to find them: along the Sulcis coast and in the Cagliari area, between January and March, but they are widespread all over the coast. Some kiosks and small restaurants serve them freshly caught.
Fregola with clams: pasta that tastes of the sea
Fregola is a typical Sardinian pasta similar to cous cous but more rustic. Prepared with arselle (clams), tomato and parsley, it is one of the most iconic dishes of the island’s cuisine.
Where to taste it: practically everywhere, especially in seaside towns. In Cagliari it is considered a symbol, but you will find it in many trattorias and restaurants along the coast.
Octopus a la parda: the fishermen’s cuisine
Tradition has it that octopus was cooked ‘alla parda’, i.e. beaten on the rocks to soften it and then slowly boiled. Today you can find it served in salads, grilled or with potatoes: simple and tasty.
Where to taste it: the ancient recipe linked to the fishermen’s world is now common throughout the island, but taste it in the small restaurants in the marinas of Alghero and Stintino.
Orziadas: fried food that surprises
Not everyone knows orziadas: they are breaded and fried actinias (sea anemones). Crispy on the outside and soft on the inside, they have an intense flavour that wins over those who like to try something new.
Where to try them: in the north-west of Sardinia, but they can also be enjoyed in other areas where the maritime tradition is strong.
Experience life: markets and festivals
A journey through the flavours of the Sardinian sea would not be complete without a visit to local markets, such as the San Benedetto market in Cagliari or the one in Alghero, where fishermen bring in their fresh catch every day.
In spring and summer, fish festivals are a perfect opportunity to enjoy typical dishes in a festive atmosphere.
Sardinia tells its own identity through the flavours of the sea. From botargo to urchins, from fregola to octopus, each dish is an invitation to learn more about the island and its culture.
