Newest results in a UCLA Sleep Study

November 9, 2017

 Good morning to all of our beloved friends and clients and to all of you who have let us be a part of your Healthy Seafood diets, we thank you sincerely.

Along with exciting your taste buds and seducing your palates, we do take great pride to ensure your Health and Well-being are at the forefront of your Metro Seafood relationship.  

It is this spirit I bring to your attention the newest results in a UCLA study that suggests indeed, sleep deprivation can actually stop your brain cells from communicating correctly and that may have a staggering impact on how you see the world around you. It gets even funkier, they have found that certain regions of the brain actually seemed to be taking little cat naps, while the patient was awake.  This explains a lot to me personally. Based on these findings it is now clear that I am not a "bad listener" as my lovely spouse often professes but that part of my brain is actually taking a little snooze during that  conversation.   Maybe it's just me but I imagine when that region of my brain is napping, it looks as cute as slumbering puppy... mmm, that's adorable.  

Sorry... I got off track but I want you all to know that we at Metro are dedicated to your deep sleep needs.  Although we have no place for you to lay down in the store, we would not mind at all if you take a Catnap in the parking lot after your purchase. Just please let us know that you will be taking a healthful "conk out" session so we may pack extra ice in your order to keep your Fish super fresh. This offer is also available for our Take-Out clientele because, as we all know, the only thing better than Grilled Fish Tacos in the privacy of your own vehicle is catching 20 minutes of ZZZ's immediately after eating. 

With your new found restful health I truly hope you will enjoy making today's healthy recipes featuring Pan Seared Chili Lime Sea Bass with a Cilantro Pesto Drizzle & Swordfish Pan Roast with a Cauliflower Puree. Now please get your rest, we love taking care of you. 

SAVE THE DATE  Friday, December the 8th 2017
ANOTHER POP UP Event AT METROPOLITAN SEAFOOD & GOURMET Along with our Friends at Riverside Wines and Liquors

This Dinner Will Be Themed Holiday Wines and Mistletoe Misbehavior
Tickets Will Go On Sale Today, Thursday 11/9/17 at 9:00 AM 
CLICK HERE to see menu and purchase tickets
(this means you don't have to wait for the email to come out to see the menu and purchase tickets)

To all of our Beloved Friends and Clients South and West...You Can Experience Metropolitan Seafood At The Stockton Farmers Market Stockton NJ FRIDAYS, SATURDAYS AND SUNDAYS...PLEASE FEEL FREE TO CALL OUR MAIN NUMBER TO ORDER SEAFOOD (908) 840-4332
Along with our fresh fish selections we are delighted to announce Metropolitan Seafood will be offering (on Fridays Only) at the Stockton Market Our Classic Fish And Chips 
As Well As Our Famous Grilled Fish Tacos, Rock Shrimp Tacos...AND $1 OYSTERS FROM 3 TO 5  PM ALSO, METRO'S OWN LOBSTER ROLL WITH FRIES... Looks like it's here to stay

Friday 3:00 to 7:00 
Saturday 9:00 to 4:00
Sunday 10:00 to 4:00 

Don't Forget to Like Us On Facebook For Special Deals and Updates! 

Grilled Baja Sea Bass "Health" Wrap
Grilled South West Seasoned Sea Bass Fillet with Lettuce, Avocado, Roasted Veggies, Fresh Salsa and Baja Sauce
Wrapped in Lebanese Flat Bread
With a Choice of Soup*

Introducing the "California" Shrimp Burger (Someone hold me!)
A Pan Seared Wild Shrimp Burger with Mixed Field Greens, Avocado, Tomato, Pickled Onions and Lime Aioli on a Toasted Roll
With a Choice of Soup* 

Metro's "Holy Guacamole" Tuna Burger
Grilled Lime Garlic Ahi Tuna Burger with Shredded Lettuce, Guacamole and Baja Sauce on a Toasted Roll
With a Choice of Soup*

Metro's Grilled Swordfish "Gyro" 
Grilled Middle Eastern Spiced Atlantic Swordfish With Lettuce, Tomato, Red Onion and Tzatziki Sauce on Fresh Pita
With a Choice of Soup*

Grilled Grouper Tacos (2)
Grilled Red Grouper with Shredded Cabbage, Pico De Gallo and Baja Sauce on a Soft Flour Tortilla (2)
With Our House Pickled Jalapeños and Red Onion on the Side
With a Choice of Soft Drink**

Grilled Pesto Day Boat Sea Scallop over our Classic Caesar Salad
With a Choice of Soft Drink**

Metro's Fish "Club" Pita Wrap
 (No Membership Card Needed)
Panko Crusted Hake Fillet with Lettuce, Tomato, Hickory Smoked Bacon and Mayonnaise on Locally Baked Pita
With a Choice of Soup*

The Tequila Lime Catfish Emparedado (Sandwich)
A Seasoned Cornmeal Crusted Catfish with Lettuce, Guacamole, Red Onion, Tomato and a Tequila Lime Aioli on a Toasted Soft Roll
With a Choice Soup*

Metro's Blackened Salmon Pita Wrap
Spicy Grilled Organic Salmon with Romaine Lettuce, Roasted Veggies and a Cayenne Aioli on a Locally Baked Pita
With a Choice of Soup*

A Sweet Chili Ginger Sea Bream Salad
Grilled Chili Ginger Sea Bream (Dorade) Over a Mixed Field Green Salad and a Thai Avocado Salsa with a Sriracha Aioli Drizzle
With a Choice of Soft Drink**

Metro's Fried Oyster "PO-BOY"--You Have to Try This One!
Panko Crusted Oysters with Lettuce, Tomato, Sliced Pickle, and Remoulade Sauce on a Fresh Baked Soft Roll
With a Choice of Soup*

Grilled Basil Balsamic Halibut Fillet over a Mixed Field Green Salad-SUPER HEALTHY!
With a Choice of Dressing (on the side)
With Choice of Soft Drink**

Metro's Own Lobster Roll... Yes it's that sexy!
Traditional House-Made Fresh Lobster Salad Served on a Fresh Baked Soft Roll with Mixed Field Greens
With a Choice of Soup*

(For those who don't love Fish but LOVE the People that do)
Grilled Chicken "GYRO"
Grilled Middle Eastern Seasoned Chicken with Lettuce, Tomatoes, Onions and Tzatziki Sauce on a locally baked Pita
With a Choice of Soft Drink**

*Soup Choices- Manhattan or New England Clam Chowder, Lobster Bisque AND Chicken Rice 


Today's Fresh Fish Selections

From the North:
Uni (Maine)
Maine Steamers 
Locally Caught Thresher Shark 
Porgies (Scup)
Jonah Crab Meat 
Jonah Crab Claws
Nantucket Bay Scallops
Peconic Bay Scallops 
Nova Scotia Halibut
Sea Bass
Grey Sole 
Nova Scotia (Hard Shell) Lobsters
Day Boat Sea Scallops
Jumbo Maine Mussels
Baccala (Salt Cod) Needs to be soaked for 2 days
Fresh Long Island Squid
Rhode Island Little Necks
Cherry Stone Clams
Top Neck Clams


From the Waters of the World:                  
Dover Sole (Spain)
Corvina (Greece)
Sardines (Greece)
Japanese Madia (Sea Bream)
Carabineros (Spanish Red Shrimp)
Hamachi (Yellow Tail)
New Zealand Cockles 
New Zealand Green Lip Mussels              
Branzino (Mediterranean Sea Bass)
Dorade (Sea Bream)                                       
Colossal U-6 Shrimp
Wild Caribbean Hopper Pink Shrimp and White Shrimp (3 Sizes)
Brazilian Rock Lobster Tails (4 Sizes)
South African Cold Water Lobster Tails
New Zealand Lobsters Tails 
Squid Ink (Cuttlefish Ink)
Squid Steaks
North African and Spanish Octopus (Large & Baby)
Crawfish Tail Meat
Conch Meat from Belize    


From the South:
Rock Shrimp
Red Grouper
Blue Claw Crabs 
Order for this Weekend
American Red Snapper
Sushi Grade Ahi Tuna
Fresh Jumbo Lump Crab Meat
Fresh Lump Crab Meat
Special Crab Meat
Blue Crab Cocktail Claws with Horseradish Sauce


From Sustainable Seafood Sources: 
Wild Catfish
Rain Forest Tilapia 
Arctic Char (Iceland)
Organic Scottish and Norwegian Salmon
Prince Edward Island Mussels
Local Musky Hatchery Rainbow Trout
Large Maine Mussels

From the Pacific Northwest:
Black Cod (Sablefish) 
Live Dungeness Crabs 
Wild Coho Salmon 
Fresh Plump Shucked Washington State Oysters
Jumbo King Crab Legs
Jumbo Snow (Opilio) Crab Legs
More Fish coming  in Every Day Please Call for updated Inventory... (908) 840 4332
Metropolitan's Half-Shell Oyster and Clam Selections

West Coast:
Sunset Beach  (Wa)
Totten Inlet (Wa)
Kumamotos (Ca) 
Fanny Bay (BC Can)

East Coast:
Pink Moon (PEI)
Fishers Island (NY)
Rose Cove (NJ)
Swan Point (NJ)
Pemaquid (Me)
Rocky Nook (Mass)
Puffer Petite (Mass)
Blue Points (Conn)
Wellfleet (Mass)
Ichabod Flat (Mass)
Beau Soleil (NB Can)
Peters Point (Mass)
Glidden Point (Me)
Old Barney Salt (NJ)
Island Creek (Mass)
Warren Cove (Mass)
Darimascata Wilds (Me)
Wilding Bastards (NJ)



Maine Steamers
Little Neck Clams (RI)
Top Neck Clams (Conn)
Cherrystones (RI)
Fresh Chopped Clams


Today's Featured Recipes Created With Love for You...

Pan Seared Chili Lime Sea Bass with a Cilantro Pesto Drizzle Serves 4
During a recent conversation with Sea Bass, he informed me of his envy over how Red Snapper gets all the lively recipes. I assured him it was just a culinary misunderstanding based on his northern roots.  I've written this Southwestern inspired recipe for Sea Bass, which he loves but I sincerely wish he would stop wearing short shorts with his new lively image.

For the Fish and Salad

4 Sea Bass fillets skin on and scaled 6 to 8 ounces each; Red Snapper, Branzino or Sea Bream works great also.
4 tablespoons olive oil divided
3 cloves of garlic minced very fine
1 good pinch of crushed red pepper flakes...I use 2 swarthy pinches...I dig the heat
½ teaspoon of smoked paprika
½ teaspoon of salt
The finely grated zest of 1 lime

For the Cilantro Pesto
2 cups fresh cilantro leaves
3 cloves garlic
½ cup of pine nuts
¼ teaspoon black pepper
1/3 cup olive oil or a little more to taste
2 tablespoons fresh squeezed lime juice
¼ cup water
Salt to taste

How it's done
First make the pesto by adding the cilantro, garlic, pine nuts and pepper to a food processor, or blender; blend for 15-20 seconds.  

Next pour (slow stream) the olive oil into the food processor while blending, another 15-20 seconds. 

Finally add the lime juice and water, continue blending for 5-10 seconds, or until all ingredients are incorporated; season to taste with salt and set aside.
In a shallow bowl or pie plate whisk together the 2 tablespoons of the olive oil, garlic, crushed red pepper flakes, paprika, salt, and lime zest. 

Add the Sea bass fillets to the mixture and turn to coat well.  Let marinate, cover on the counter for 15 minutes or so.

Heat the remaining 2 tablespoons of the olive oil in a large non-stick skillet over medium high heat until the oil is shimmering and almost ready to start smoking.

Place the fish in the skillet flesh side down first, and cook for 3 to 4 minutes per side or until just opaque when fork tested.  

Transfer the fillets to a serving platter and spoon over the cilantro pesto. Garnish with lime wedges and enjoy your new lively Little Chef image... please no short shorts at the table.

Swordfish Pan Roast with a Cauliflower Puree Serves 4
As the weather turns colder some of us tend to dive head first into deep fried comfort and melted cheese snugglies.  Well, should you not want to run up your winter weight tally too soon then check out this full flavored recipe complete with warm flannel flavors.

4 Swordfish Steaks 6 to 8 ounces each 1 inch thick skin removed
Salt and Pepper
4 cups cauliflower florets
2 shallots roughly chopped
2 cloves of garlic roughly chopped
2 tablespoons of finely chopped fresh basil leaves
2 tablespoon olive oil plus more for the Cauliflower puree
16 Kalamata olives pitted and halved
2 tablespoons capers rinsed and drained
1 teaspoon of finely grated lemon zest
½ cup Fish or Chicken stock: Metro makes both; they are in the freezer in the fish room.
The juice of 1 lemon
2 scallions sliced very thin

How it's done
Place cauliflower, shallots and garlic in a large pot with a vegetable steamer basket and two inches of water and steam for 20 to 25 minutes until tender. Note: you may have to add more water to the pot if it evaporates.

Preheat the oven to 400° degrees

In a large non-stick ovenproof skillet heat the olive oil over medium high heat.  

Season the Swordfish steaks generously with salt and pepper on both sides and when the oil is very hot sear the fish steaks for 1-2 minutes per side or until browned well.  


Transfer the Swordfish to a platter. Add the olives, capers and sauté for 1 minute.  

Add the fish stock and lemon zest to the skillet and bring to a boil and cook for 1 minute. 

Add the Swordfish steaks back to the skillet and place in the oven for 8 to 10 minutes or until just opaque when fork tested. 

Add the lemon juice to the skillet and season the sauce to taste with salt and pepper.

Remove cauliflower from the steamer basket to a bowl and using an immersion blender puree until smooth. If you don't have an immersion blender you can use your food processor; season to taste with olive oil, salt and pepper.

To serve, divide the puree among 4 plates place a Swordfish steak on top and spoon over the pan sauce.  Sprinkle over the sliced scallions knowing full well you'll probably be up to your elbows in Buffalo wings and Nachos for Sunday "game day." That said you just gave yourself a little breathing room.

Pan Seared Pompano with a Salmoriglio Sauce

A Salmoriglio is a Sicilian Sauce served on grilled meats, chicken and fish.  Once you make this delightful southern Italian concoction you will want to name it after yourself... say Stevmoriglio and swear your Irish mother found the recipe carved into the railing on her voyage to the new country... that's a good story, stop judging Steve.

For the Salmoriglio
6 Tablespoons extra virgin olive oil
3 Tablespoons water
1½ Tablespoons lemon juice
1 garlic clove, very finely chopped
1 Tablespoon chopped fresh oregano
1 Tablespoon chopped fresh celery leaves 
1 Tablespoon chopped fresh flat leaf parsley

For the Pompano
4 ea 6 to 8 ounce servings of Pompano fillets. You can use any firm flesh fish for this recipe whether fillet or steak such as Tuna, Yellow Tail (Hamachi) Swordfish or Shark
Olive oil
Red pepper flakes
salt and freshly ground black pepper

How it's done
Preheat a heavy sauté pan until very hot, or preheat the gas grill (if weather allows) to high heat

For the Salmoriglio, place the oil and water into a bowl and whisk together until thick and emulsified.  Add the lemon juice and a pinch of salt, to taste.
Next add the garlic, oregano, celery leaves and parsley and stir well.

For the Pompano, brush the Pompano generously with oil and season well with red pepper flakes and salt and freshly ground black pepper.

Place the Pompano onto the hot pan flesh side down and cook for about 3 minutes per side or barbecue for the same amount of time per side, or until completely cooked through.

To serve, place the Pompano fillets onto plates and drizzle with the Salmoriglio. To those of you who were not blessed with olive skin, if you make this correctly you can replace your 70 sun block with a bronzing 45... feel the burn.

Mark J. Drabich
Metropolitan Seafood & Gourmet
P (908) 840-4332
F (908) 506-0293
1320 Rt. 22 Lebanon NJ 08833


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