As Calcium is to the Bones, Omega-3 are to the Brain

February 20, 2018


Good morning to all of our beloved friends and clients and you could only imagine my delight when I read the title of the article in Men's Health magazine "No Matter How Much Fish You're Eating, It's Probably Not Enough

No, getting more omega-3 fatty acids won't turn you into Bradley Cooper in Limitless. But it will do wonders for your overall brain functioning." Boom, but all kidding aside when I first read this with some haste, 

I thought that eating more fish would make me as handsome as Mr. Cooper, sadly this is not true. But here's the good news, Omega-3 fats are the structural material of the nerve cell, says Tom Brenna, PhD, Professor of Human Nutrition, University of Texas at Austin. "They're essential fats, meaning your body can't make them on its own, so you need to get them either through food or supplements. 

Basically, as calcium is to the bones, omega-3 are to the brain." Now regarding Omega-3 supplements I do believe that a much more delicious way of getting your essential fatty acids is through enjoying natures gift of fresh seafood which doesn't give you those "Sardine Burps" that some supplements can provide. And now you can ask yourself the next time you lose your car keys, "Am I eating enough Fish?" 

Hey Guys, maybe you use that excuse when your loving spouse insists she told you about a particular engagement you forgot... "I'm am so sorry my sweetness, I did forget, I guess we just need more Salmon in our diets." 

Come on, who can argue with that. And for the fitness freaks out there, research published in the Journal of Sports Science and Medicine shows that omega-3 fats may reduce your muscle soreness post-workout and increase your mobility and make most males look like Bradly Cooper... okay, I added that last part but before that, it's all true. 

Whether it's salmon, sardines, tuna or oysters nothing will put the Joie de vivre back in your step like fresh seafood. To that I say, thank you for allowing us at Metro to be your docent as we joyfully take you through the celebration of the briny deep. Sincerely, we love taking care of you so please ask questions like "Do you have a recipe for that" or "Are there any bones in that" or "Do you think that my wife will find me attractive again if I make today's recipes of Shrimp with Orzo "Risotto" and Cremini Mushrooms or Pan Seared Salmon and Green Beans with a Honey Lemon Sauce?" To which the answers are "Of course" and "Yes, all the bones have been removed" and "Probably, but just in case, make sure her wine glass stays full."

Thank you as always.



SAVE THE DATE  Saturday, March 3rd 2018


CLICK HERE to see menu and purchase tickets


Cookbook Author Leah Koenig's writings and recipes have appeared in The New York Times, The Wall Street Journal, Saveur, Epicurious, Food52, Departures, Tablet, and The Forward, among other publications. 

Both Leah Koenig and Mark Drabich of Metropolitan Seafood & Gourmet will be Demoing some gorgeous dishes from Leah's cookbooks and of course you will be fed well with all of these Lovely Dishes 

This one is a BYOB event so feel free to bring your Favorite Libations.

Sparkling Water and Bottled Water will be available of course. 


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...


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! 


The "California" Organic Salmon Burger 
Grilled House-Made Organic Scottish Salmon Burger with Mixed Field Greens, Avocado, Tomato and Spicy Mayo on a Toasted Roll
With a Choice of Soup* 

The Snapper "PO-Boy"
Cornmeal Crusted Snapper Fillet with Lettuce, Tomato, Pickle and Remoulade Sauce on a Fresh Baked Soft Roll
With a Bag of North Fork Potato Chips
With a Choice of Soft Drink**

Ragin Cajun Catfish Roll 
Spicy Panko Crusted Catfish with Romaine, Tomatoes, Pickles with Cayenne Aioli on a Fresh Baked Roll
With a Choice of Soup*

Grilled Grouper "TacoRitos" (2)
Grilled Spiced Grouper with Refried Beans and Lime Cilantro Slaw with Baja sauce on a Grilled Flour Tortillas (2) with Our House Pickled Jalapeños and Red Onions on the Side
With a Choice of Soup*

Grilled Tuscan Spiced Tilapia over Roasted Veggies over Saffron Rice
With a Choice of Soft Drink**

The Grilled Thai Shrimp Pita Wrap
Chili Limed Grilled Wild Shrimp with Lettuce, Tomato and Sriracha Aioli on a Locally Baked Pita
With a Choice of Soup*

Metro's "Italiano" Oyster Roll
Italian Herb Crumbed Oysters, Lettuce, Tomato and Red Onion with Oil and Vinegar and Italian Tartar Sauce on a Fresh Baked Soft Roll
With a Choice of Soup*

"Holy Guacamole" Tuna Salad Roll
Fresh Steamed (not canned) Tuna Salad with Shredded Lettuce and Guacamole on a Toasted Ciabatta Roll
With a Choice of Soup*

Rock Shrimp "Love Roll"
Panko Crusted Florida Rock Shrimp with Mixed Field Greens, Tomato and Tartar Sauce on Fresh Baked Soft Roll
With a Bag of North Fork Potato Chips
With a Choice of Soft Drink**

Grilled Mediterranean Branzino "Caesar Wrap"
Grilled Lemon Herb Branzino With our House Made Caesar Salad Wrapped in Lebanese Flat Bread
With a Choice of Soup* 

Panko Crusted Day Boat Sea Scallops Over Our Caesar Salad 
With a choice of Soft Drink** 

Grilled Halibut Baja "Health Wrap" 
Grilled Lime Garlic Halibut with Seared Veggies, Mixed Field Greens and Avocado with a Lime Aioli on 
Lebanese Flat Bread 
With a Choice of Soft Drink** 

Metro's Famous Fish Tacos (2)
Panko Crusted Fillet with Shredded Cabbage, Our house Pico de Gallo and Baja Sauce on 
(2) Flour Tortillas with Our House pickled Jalapeños and Red Onions on the side 
With a choice of Soft Drink** 

(For those who don't love fish but love the people who do) 
Grilled "Fajita" Chicken Pita Wrap 
Grilled Fajita Spiced Chicken Breast with Roasted Veggies, Pico Di Gallo and Baja Sauce on a Locally Baked Pita
With a Choice of Soup* 

**Soft Drink Choices for Specials Coke, Diet Coke, Sprite and Water
*Soup Choices-Manhattan or New England Clam Chowder, Lobster Bisque AND Chicken Rice 
All Soups Lovingly Made In-House


Today's Fresh Fish Selections

From the North:
Live Scallops 
Jonah Crab Claws Horrah!
Jonah Crab Meat
Black Sea Bass (Long Island)
Day Boat Sea Scallops 
Peconic Bay Scallops  
Maine Steamers  
Nova Scotia Halibut
Grey Sole
Nova Scotia (Hard Shell) Lobsters 
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:                  
Sardines (Greece)
Dover Sole (Spain)
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
American Red Snapper
Golden Tilefish
Rock Shrimp
Red Grouper 
Jumbo Stone Crab Claws #crackcrab
Blue Claw Crabs (In the Freezer, Ready For Sauce)
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: 
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:
Live Dungeness Crabs 
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:
Stretch Island (Wa)
Totten Inlet (Wa)
Kumamotos (Ca)
Sunset Beach (Wa)

East Coast:
Lucky Lime (PEI) 
Fishers Island (NY)
Pemaquid (Me)
Wellfleets (Mass)
Blue Points (Conn)
High Bar Harbor (NJ)
Old Barney Salts (NJ)
Wildling Bastard (NJ)
Chatham (Mass)
Peters Point (Mass)
Puffer Petite (Mass)
Island Creek (Mass)
Row 34 (Mass)


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


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

Shrimp with Orzo "Risotto" and Cremini Mushrooms Serves 4
Should you just need a hug but really don't feel the unbridled humanity to ask for one then do the next best thing. Give a culinary hug that will surely reward you with more love clasps then you can handle. You'll probably be saying halfway through dinner; "Can you please just get the #&!! off me."

1½ pounds of medium shrimp cleaned and deveined with the tails removed
6 cups fish stock or vegetable stock; Metro makes both so don't fret
1 tablespoon of olive oil
6 tablespoons of unsalted butter
8 ounces of Cremini (Baby Bella) mushrooms sliced thick
3 shallots minced
2 cloves garlic, minced
1¾ cups (12 ounces) Orzo
1 teaspoon of finely grated lemon zest
The juice of 1 lemon
Salt and Pepper
½ cup of heavy (whipping) cream
½ cup of grated Romano Cheese plus more for garnish
2 tablespoons of fresh chopped flat leaf parsley

How it's done
Bring your Fish stock to a simmer in a small saucepan; set aside and keep warm. Heat the olive oil in a 4 quart saucepan over medium-high heat. Season the shrimp with salt and pepper and when the oil is hot sauté the shrimp for 3 to 4 minutes or until pink and just opaque when knife tested; transfer the shrimp to a bowl with a slotted spoon. 

Add the butter to the sauce pan and working in batches, add the sliced mushrooms and cook until golden, 5-7 minutes. 

Using a slotted spoon, transfer mushrooms to the bowl with the shrimp; set aside. Add shallots and garlic to saucepan; cook, stirring, until soft, 3 minutes. 

Add orzo, lemon zest, salt, and pepper; cook 2 minutes. 

Add reserved stock ¼ cup at a time, cooking until each addition is absorbed before adding next amount. 

Cook, stirring often, until liquid has all been used and orzo is tender, about 30 minutes. 

Add cream and cook, stirring, until liquid is creamy, about 3 minutes more. 

Remove from heat and stir in reserved shrimp, mushrooms, lemon juice, Romano Cheese and parsley; season to taste with salt and pepper. Oh, I should warn you, some of those grateful hugs can easily lead to "spooning suggestions" if you are not careful.

Pan Seared Salmon and Green Beans with a Honey Lemon Sauce Serves 4
Psst... come closer, this dish is one that is designed to sound complicated but is just the weekday dinner you need to remind your loved ones what a culinary bad@$$ you are. I hope you can keep a secret.

No need for stretching your hot skillet will warm you up in no time.

4 Salmon fillets 6 to 8 ounces skin on but scaled (you can remove the skin but I dig it)
½ cup all-purpose flour
½ teaspoon garlic powder
2 tablespoons plus 2 teaspoons of olive oil
The juice from 1½ lemons; about 3 to 4 tablespoons
1 lemon sliced thin; Thank Cod for the Metro Free Lemon Program
4 tablespoons of honey (make sure you use a plastic spatula to wipe out the spoon for each tablespoon you measure)
1 clove garlic smashed not chopped
¼ teaspoon cayenne pepper
4 tablespoons cold unsalted butter, cubed into 4 pieces
1 pound green beans cut into 1 inch pieces

How it's done
Season the salmon with a little salt and pepper and let sit at room temperature while you're getting ready to cook.

First let's make the sauce by combining the lemon juice, honey, and smashed garlic over medium heat. Let the sauce come to a boil, reduce the heat and let simmer for 1 minute. With a slotted spoon remove the clove of garlic. 

Add 1 tablespoon of butter, remove the pan from heat and whisk, so the butter starts to melt. 

Place the pan back on the heat for a few seconds, remove and continue to whisk until the butter completely melts. 

Repeat this process with the remaining 3 pieces. 

When the butter is completely incorporated, remove sauce from add cayenne pepper and season to taste with salt; keep warm.

In a shallow bowl or pie plate combine the flour, a garlic powder, 1 teaspoon salt, and ½ teaspoon of pepper. 

Add each Salmon fillet to the flour mixture and coat on both sides, dust off any excess flour. 

Heat the 2 tablespoons of olive oil in a non-stick skillet over medium-high, When the oil is very hot, add the salmon fillets, flesh side down first, and let cook for 4 to 5 minutes per side or until the fish is just opaque when fork tested; transfer to a platter and tent with foil to keep warm.

Finally, add the remaining 2 teaspoons of olive oil to the skillet you cooked the salmon in and over medium high heat, add the lemon slices and push them around the pan with tongs to pick up all the bits left behind by the salmon. 

Add the green beans and sauté them for 3-5 minutes or until done crisp tender; season with salt and pepper.

To serve, arrange the green beans around the Salmon platter and drizzle over your Honey Lemon Sauce. With a loaf of crusty bread and a "cool down" glass of Chardonnay, this makes a complete meal. Now hit the showers little chef or the couch, your call.


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


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