Popular Dietary Approaches

Good morning to all of our beloved friends and clients and if you are wondering why you feel so Cod Damn good this morning, it's probably because your healthy Seafood diet has decreased your risk of depression.

Wow, could we be on to something here... could we actually not have to take a pill or not endure the funky aromas of a "sweat lodge" and still increase our level of zestful happiness? The popular Dietary Approaches to Stop Hypertension (DASH) diet was created to lower blood pressure, but new research says it can also reduce the risk of depression later in life. "A study, to be presented at the American Academy of Neurology's 70th Annual Meeting in April, shows that the popular diet -- rich in vegetables, fruit, whole grains, fat-free or low-fat dairy products and very few foods that are high in saturated fats and sugar -- does more than what has been shown in multiple studies: Lowering blood pressure, bad cholesterol (LDL) and body weight." Good news, this diet doesn't have you nibbling on wheat grass like a grazing sheep but it does include lots of fresh vegetables and lean protein such as the lovely fresh Seafood that is already in your diet.

There is a bit of a downside as it does limit your intake of sweets but who among us can actually say they felt energized after downing a box of butter toffee Fiddle Faddle? For those not in the know, Fiddle Faddle is a candy coated Popcorn that makes Cracker Jacks seem like a box of raw oats... it packs about a month's worth of sugar and fat in two handfuls... I'm going to miss them... sigh. But let's look on the bright side, with our new found armor against depression we can take on the world with the unbridled joy of a toddler at Chuck E. Cheese's but of course we cannot eat the food there and risk impending lethargic symptoms of the clinically depressed Eeyore the donkey. Which is kind of strange because I'm pretty sure Eeyore is on a plant based diet, perhaps a little fresh fish in his diet might cheer him up.

Anyway, enough of that let's get on to today's featured recipes that only require a lovely salad to create a perfect meal. I sincerely hope you enjoy my creations of Pan Seared Sea Bream (Durato) with a Basil Lemon Caper Sauce & Monkfish and Orecchiette Pasta with Olives and Mushrooms and a Lemon Crumb Garnish. Thank you as always for allowing fishmongers to make the world a little happier place.






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

CLICK HERE to see 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!


"Whole Belly" Clam Roll (CLAMTASTIC!) Lightly Breaded Maine Steamer Clams (Whole Belly) With Lettuce, Tomato and Tartar Sauce on a Fresh Baked Soft Roll--With a Bag of North Fork Potato Chips With a Choice of Soft Drink* $9

Grilled Mahi GYRO (Get your Lebanese on in LEBANON NJ) Grilled Middle Eastern Spiced Mahi Fillet with Lettuce, Tomatoes, Onions and Tzatziki Sauce On a Locally baked Pita...With an order of French Fries With a Choice of Soft Drink** $9

The Crab Cake "Caesar Wrap" Our Golden Lump Crab Cake with Our House Caesar Salad Wrapped in Lebanese Flat Bread With a Choice of Soup* $9

Metro's "Bistro" Tuna Burger Grilled Garlic Herbed Ahi Tuna Burger with Mixed Field Greens, Caramelized Onions, Tomato and Basil Aioli on a Toasted Roll With a Choice of Soup* $10

The Metro Chowder Bowl A Bowl of our House Made Manhattan or New England Clam Chowder with Crusty Bread With a choice of Soft Drink** $6

Grilled Tuscan Spiced Salmon Over a Mixed Field Green Salad with our House Made Tomato Artichoke Salsa With a choice of Soft Drink** $10

Arctic Char Fiesta "Health Wrap" Grilled Lime Garlic Arctic Char Fillet with Mixed Field Greens, Avocado, Tomato, Red Onion and Baja Aioli On Lebanese Flat Bread With a Choice of Soft Drink** $10

Metro's Grilled Blackened Halibut On a Mixed Field Green Salad With a choice of dressings (on the side) With a choice of Soup* $12

The "Fishmonger's Friend" Roll (aka Briny Buddy Roll) Panko Crusted Fillet with Lettuce, Tomato, Red Onion, Pickle with Tartar Sauce and a Touch of Hot Sauce on a Toasted Soft Roll With a Choice of Soup* $8

Metro's Spiced Up Mexican "Torta" Catfish Sandwich Spicy Corn Meal Crusted Catfish with Lettuce, Tomato, Onion, Avocado and Pickled Jalapeños with Chipotle Aioli on a Fresh Baked Toasted Roll With a choice of Soup* $8

Metro's Grilled Snapper Tacos (2) "MUY BUENO" INDEED! Grilled "Fajita Spiced" Snapper Fillet on Flour Tortillas (2) with Shredded Cabbage, Pico de Gallo and Baja Sauce and Our House Made Pickled Jalapeños and Onions (On the Side) With a Choice of Soft Drink** $9

Grilled Ginger Lime Swordfish Pita Wrap-You Can't Beat This Grilled Ginger Lime Atlantic Swordfish with Roasted Vegetables and Wasabi Sauce With a Choice of Soup* $10

Panko Crusted Day Boat Scallops Over a Classic Caesar Salad With a choice of Soft Drink** $12

(For Those of You who Love Fish Eaters, But Not Fish) Grilled Ginger Lime Chicken Pita Wrap Grilled Fresh Chicken Breast with Roasted Veggies and Wasabi Sauce on Fresh Baked Pita With a Choice of Soup* $8

**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: Hake Razor Clams Skate Uni Porgies (Scup) Jonah Crab Claws Horrah! Jonah Crab Meat Black Sea Bass (Long Island) Fluke Day Boat Sea Scallops Nantucket Bay Scallops Maine Steamers Nova Scotia Halibut Monkfish Grey Sole Cod Nova Scotia (Hard Shell) Lobsters Swordfish 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: Mahi Sardines (Greece) Turbot (Spain) 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 Rock Shrimp 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) Catfish 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 Oysters

West Coast: Stretch Island (Wa) Kumamotos (Ca) Sunset Beach (Wa)

East Coast: Lucky Lime (PEI) Beau Soleil (NB Can) Fishers Island (NY) Pemaquid (Me) Wellfleets (Mass) Blue Points (Conn) High Bar Harbor (NJ) Old Barney Salts (NJ) Wildling Bastard (NJ) Peters Point (Mass) Puffer Petite (Mass) Island Creek (Mass) Row 34 (Mass) Sloop Point (NJ) Fin De La Bais (NB Can) Rocky Nook (Mass) Ichabod Flat (Mass)


Clams 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 Sea Bream (Durato) with a Basil Lemon Caper Sauce Serves 4 This gorgeous fish plays well with the lemon caper sauce like young love birds left alone in a room without parental supervision. Yes, it's going to get frisky but in the most delectable way.

Ingredients 4-6 ounce Sea Bream Fillets skin on and scaled with the pin bones removed; you can also use Snapper or Branzino fillet with great success Salt and Pepper 3 tablespoons olive oil 1 tablespoon unsalted butter 2 cloves of garlic minced fine ½ cup white wine 1 cup of fish or vegetable stock 1 teaspoon of finely grated lemon zest The juice of 1 lemon 2 tablespoons capers, rinsed and drained 1 tablespoon Dijon mustard 2 tablespoons of fresh Basil 1 tablespoon of thinly sliced chives or scallions (green part only) Lemon wedges for garnish

How it's done Pat the Sea Bream fillets dry with paper towels and season both sides with a little salt and pepper; let sit at room temperature for 10 to 15 minutes before cooking.

Heat the olive oil in a large heavy non-stick skillet over medium high heat until the oil is almost smoking.

Sear the fillets, flesh side down first, for 3 minutes (do not move the fillets), flip and add the tablespoon of butter to the skillet.

Cook for another 3 minutes, (tilting the skillet) spooning the melted butter over the fillets.

When the fish is just opaque when fork tested, transfer to a serving platter.

Turn the skillet down to medium heat and add the garlic and cook for about 1 minute.

Increase heat to medium-high and add wine. Simmer wine, stirring as needed until the wine is reduced by half, about 3 minutes.

Turn heat to high and add the fish stock, lemon zest, lemon juice and capers to the pan.

Cook until sauce is reduced by half, about ½ cup, 6 to 8 minutes.

Turn off heat and whisk in Dijon mustard.

Turn heat to medium and add the Sea Bream fillets back to skillet and warm through for about 1 to 2 minutes; season sauce to taste with salt and pepper.

To serve, divide the fillets among four plates and garnish with the chopped basil and chives but be warned your little chef skills will not go unnoticed and someone probably wants you in an unsupervised way... you have been warned.

Monkfish and Orecchiette Pasta with Olives and Mushrooms and a Lemon Crumb Garnish Serves 4 Getting warm in the Winter months is as easy as turning up the heat or wrapping yourself in your favorite tiger print "snuggie" but warming the culinary souls of your dinner mates has always been a challenge without the help of melted cheese until now. This dish not only warms but will keep their hearts healthy for many dinners to come.

Ingredients 1½ pounds of Monkfish Cut into 1 inch Medallions ¾ pound of Orecchiette Pasta or any other short pasta that makes you smile 1 pound of mushrooms (your call little chef) sliced thin 2 large shallots finely chopped 4 tablespoons of olive oil 2 cloves of garlic finely chopped 1 good pinch of crushed red pepper flakes ½ to 1 teaspoon of fresh chopped rosemary leaves 2 cups of fish or vegetable stock; Metro makes both so you are covered ¼ cup of Kalamata olives, pitted and quartered The juice of half a lemon or more to taste 3 tablespoons of fresh chopped parsley for garnish

For the Lemon Crumb 1½ tablespoons of olive oil ½ cup Panko breadcrumbs 1 teaspoon of finely grated lemon zest Salt and Pepper

How it's done First make the Lemon Crumb-In a large non-stick skillet heat 1½ tablespoons of the olive oil over medium high heat.

Add the panko and the lemon zest and stir frequently until the crumbs are golden brown and crisp, 3 to 4 minutes.

Remove from the heat, season with salt and pepper, and transfer to a small bowl; wipe out the skillet with a paper towel.

In large pot of salted boiling water, cook the Orecchiette until al dente (tender but slightly firm); drain and lightly oil and set aside.

Meanwhile heat 1 tablespoon of the olive oil over medium high heat until almost smoking.

Season the Monkfish medallions with salt and pepper and sear the fish for 2 to 3 minutes per side or until lightly browned; transfer the fish to a plates

Heat the remaining olive oil in the same skillet over medium high heat and sauté the mushrooms and shallots.

Cook until tender and mushroom cooking liquid has evaporated. Continue cooking until mushrooms begin to caramelize; season to taste with salt and pepper.

Add garlic, pepper flakes and rosemary and cook for about 2 minutes or until garlic is lightly browned. Add the fish stock and olives and reduce cooking liquid by half.

Add the Monkfish and any plate juices back to the skillet and cook for another 2 minutes or until fish is just opaque when knife tested.

Add the Orecchiette pasta and lemon juice to the skillet, Mix thoroughly and cook over low heat until pasta has absorbed a little cooking liquid. Adjust seasoning.

To serve, turn out the skillet to a large pasta bowl and garnish with the chopped parsley. Serve the lemon crumb on the side and watch your loved ones flush with the warm glow of your culinary love concoction.


Mark J. Drabich President Metropolitan Seafood & Gourmet P 908-840-4332 F 908-506-0293 Email: mark@metroseafood.com 1320 Rt. 22 Lebanon NJ 08833