The Omega Principle

July 10, 2018

Good morning to all of our beloved friends and clients and I sincerely would like to thank you all for allowing us at Metro to have one of the most successful July 4th holidays in our history.


I truly hope you all had a wonderful holiday and we are so very grateful that you
allowed us to be a part of it as you celebrated with your family and friends. If some of you are looking for a must read Summer book may I highly recommend The Omega Principle...Seafood And The Quest For A Long Life And A Healthier Planet by Paul  Greenberg. This book goes into great detail about the health benefits and misnomers of Omega fatty acids found in the bounties of our oceans. Now as we all know Omega fatty acids are crucial to our Brain and Cardiovascular functions and the easiest way to glean these healthful aids is to include fresh seafood into our diets. The problem lies in the Omega supplement industry which harvests fish to make these supplements we find on our drugstore shelves. No, there is nothing wrong with these supplements but this industry is harming our environment by depleting the fish stocks in the process. 

Now for those of you among us who try to reduce your carbon footprint this should sing to you especially. The fact is that 1 out of every 4 fish caught is used in the production of these supplements hence, depleting the food sources for other fish species and to put it scientifically, that's not cool. I have a crazy idea, why not just enjoy fresh seafood a couple times a week and save a Sardine. Speaking of Sardines they are perhaps the most healthful and sustainable species on the planet. Of course, if you are not up for this how about a gorgeous grilled Whole Sea Bream which is much sexier and delicious than a briny burp from your Omega 3 supplements. Or perhaps you prefer to swallow a couple of pills than enjoy a lovely rare Tuna steak or an unctuous Salmon fillet packed with all the Omega 3's your lovely heart can handle.


As you could probably guess from my thicker size, I would much rather eat and drink my way to "healthy" instead of shaking out my nutrition from a bottle. That said, I would also frown upon any supplement that would take the place of a lovely bit of scotch whiskey. So if there are any scientists working on that at the moment, please throw that beaker against the wall and find a way to grow my hair back. Should you want to reap some delicious health benefits today, may I suggest today's recipes featuring, Grilled Indian Inspired Whole Dorade (Sea Bream) & Tandoori" Salmon Pita Burgers with Minted Cucumber Dressing. As always thank you and good health.

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

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
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!


Metro's Wild King Salmon Emparedado (Sandwich) Ay Caramba!
Grilled Lime Garlic Wild King Salmon with Lettuce, Guacamole, Tomato and a Tequila
Lime Aioli on a Toasted Soft Roll
With a Choice of Soup*

Metro's Ahi Tuna Taco Burgers (2)
Grilled Ahi Tuna Burgers with Shredded Lettuce, Pico Di Gallo and Chipotle Aioli
on a Grilled Flour Tortilla (2)
With Our House Pickled Jalapeños and Red Onion on the Side
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 Chipotle Black Cod Roll
Grilled Citrus Spiced Black Cod (Sablefish) with Mixed Field Greens, Tomato, Red
Onion and Chipotle Mayo on a Toasted Soft Roll
With a Choice of Soup*

Soft Shell Crab Roll (CRABTASTIC!)
Lightly Breaded Soft Shell Crab With Lettuce, Tomato and Tartar Sauce on a Fresh
Baked Soft Roll
With a Choice of Soup*

Metro's Classic Lobster Roll and Fries "Life is Sweet"
Traditional Lobster Salad Served on a Toasted Soft Roll with Mixed Field greens,
With French Fries
With the Choice of Soft Drink**

Metro's Fish Tacos (2) 
Panko Crusted Fillet on Flour Tortillas (2) with Shredded Cabbage Pico De Gallo &
Baja Sauce
With our House-Made Pickled Jalapeno Peppers and Onions (on the side)
With a Choice of Soft Drink**

Grilled Lime Garlic 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 South West Mahi Pita Wrap
Grilled Dry Rubbed Mahi with Mixed Field Greens, Red Onion, Tomato, Avocado and a
Chipotle Aioli on a Locally Baked Pita
With a Choice of Soup*

Spicy Catfish "Po-Boy" 
Spicy Panko Crusted Catfish with Lettuce, Tomato, Pickle and Remoulade Sauce on a
Fresh Baked Soft Roll   
With a Choice of Soup*  

Grilled Tuscan Spiced Wild Shrimp Over Roasted Veggies Over Our House Saffron Rice
With a Choice of Soft Drink**

Panko Crusted Spanish Turbot over Our Classic Caesar Salad
With a Choice of Soft Drink**

The Mediterranean Organic Salmon "Health Wrap"  "Hold Me Mama!"
Balsamic Herb Grilled Organic Scottish with Mixed Field Greens, Seared Veggies and
Basil Aioli on Lebanese Flat Bread 
With a Choice of Soup*

(For those Folks who love fish eaters but not fish)
Metro's Almost Famous Chicken Tacos (2) 
Lightly Breaded Fresh White Meat Chicken on Flour Tortillas (2) with Shredded
Cabbage Pico De Gallo & Baja Sauce
With our House-Made Pickled Jalapeno Peppers and Onions (on the side)
With a Choice of Soft Drink**

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


Today's Fresh Fish Selections

From the North:
Jonah Crab Meat
Black Sea Bass
Jumbo Porgies (Scup)
Golden Tilefish 
Razor Clams 
Day Boat Sea Scallops  
Maine Steamers  
Nova Scotia Halibut
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:                  
Red Grouper 
Madia (Japanese Sea Bream)
Sardines (Greece)
Sushi Grade Ahi Tuna
Dover Sole (Spain)
Turbot (Spain)
Carabineros (Spanish Red Shrimp)
Hamachi (Yellow Tail)
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:
Real American Red Snapper
Steamed Spiced Crawfish
Soft Shell Crabs (let the feast begin)
Rock Shrimp 
Blue Claw Crabs Call for the Weekend to order
Fresh Jumbo Lump Crab Meat
Fresh Lump Crab Meat
Special Crab Meat
Blue Crab Cocktail Claws with Horseradish Sauce


From Sustainable Seafood Sources: 
Locally Farmed Tilapia (Aquaponic) 
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 Troll King Salmon 
Fresh Plump Shucked Washington State Oysters
Jumbo King Crab Legs
Jumbo Snow (Opilio) Crab Legs
Manila Clams 

More Fish coming  in Every Day Please Call for updated Inventory... (908) 840 4332

Metropolitan's Half-Shell Oyster and Clam Selections

West Coast:
Kumamotos (Ca)
Sunset Beach (Wa)
Totten Inlet (Wa)

East Coast:
Martha's Vineyard (Mass)
Blue Points (Conn)
Beau Soleil (NB Can)
Wellfleet (Mass)
Sugar Shack (NJ)
Island Creek (Mass)
Lucky Limes (PEI)
Glidden Point (ME)
Puffer Petite (Mass)
Rose Cove (NJ)
Warren Cove (Mass)
Pemaquid (ME)
Old Barney Salt (NJ)
Wilding Bastards (NJ)
Peter's Point (Mass)
Fin De La Bais (NB Can)


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


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

Grilled Indian Inspired Whole Dorade (Sea Bream) Serves 4
"Passport please..." Are you traveling for business or pleasure?" "A little of
both if you include my labor of love, which is transporting my dinner mates to
delicious destinations." "How long will you be staying?" "Until the dishes are

2 whole 1½ to 2lb Dorade (Sea Bream) gutted and scaled with the gills removed;
this is a job lovingly performed by your Metro Seafood associate. You could also
use Sea Bass, Branzino or Red Snapper
4 tablespoons of olive oil plus more for brushing the fish with
¼ cup olive oil
The finely grated zest of 1 lemon
2 tablespoons Garam Masala
2 tablespoons of fresh chopped cilantro
2 cloves of garlic minced fine
1 tablespoon freshly grated ginger
1 teaspoon cumin
2 teaspoons salt
½ teaspoon ground black pepper
½ teaspoon cayenne pepper
Lemon wedges for serving

How it's done
In a small bowl combine the olive oil, lemon zest, garam masala, cilantro, garlic, ginger, cumin, cayenne pepper, salt and pepper.

Place the fish in a large container and rub the marinade in the chest cavity and around the fish; cover with plastic wrap and let rest at room temperature before grilling for about 40 to 45 minutes.

Preheat your grill to medium heat about 400° degrees.

Remove Sea Bream from the container and season the fish inside and out with a little more salt and pepper.

Brush the fish with a little more olive oil and place the Fish on the well-oiled grates and grill your Fish for 15 minutes per side flipping only once with the grill lid down.

The fish is done when the meat is just opaque when fork tested and pulls away from
the bone.

To serve, transfer the fish to a serving platter and garnish with lemon wedges and
cilantro sprigs.

For the full on Taj Mahal experience, serve with a simple mixed field green salad
and white rice.

That said, if you want to really blow your dinner mates minds then feel free to
create a Pandora station by putting in Sitar sounds of the 70's.

"Tandoori" Salmon Pita Burgers with Minted Cucumber Dressing Serves 4
While in my Spiritual, flavor forward, journey of life I came across a wise man,
high in the Himalayans. After hours of waiting I was informed I could ask one
question. With excitement I quietly approached him and asked "What are your
thoughts on a "Tandoori" Salmon Burger?" To which he replied "That sounds banging
Bra..." Enlightenment just got real tasty.

1½ to 2 pounds Salmon fillets skinned and ground in a meat grinder. One of the
Seafood Specialists at Metro with do this service for you free of charge, just
please call in advance
4 scallions sliced very thin
2 tablespoons of finely grated ginger
The juice of 1 lemon
1 tablespoon of sweet paprika
2 teaspoons of Baharat (Lebanese 7 spice) found at Metro and all Desert refueling
½ teaspoon of cayenne pepper
Salt and Pepper
3 tablespoons of panko to firm up the burgers a little
2 tablespoons of olive oil for cooking burgers
To assemble the Burgers
4 loaves of Pita warmed on the grill
Tomato slices
Thinly sliced Red Onion

For the Minted Cucumber Dressing
1 large English (seedless) Cucumber cut in have lengthwise and sliced thin
1 cup of Lebneh or Greek style yogurt (Metro has the Lebneh and a half-Lebanese
2 tablespoons of fresh chopped mint
2 teaspoons of cumin
The juice of 1emon
Salt and Pepper

How it's done
First make the Cucumber Dressing by combining all of the ingredients in a medium
bowl; season to taste with salt and pepper and set aside (can be made hours in
advance but keep in the refrigerator).

Next combine the ground salmon, scallions, ginger, lemon juice, paprika, Baharat,
cayenne pepper in a glass bowl with the panko bread crumbs; Season with a good
pinch of salt and pepper and gently mix with your fingers until well combined.

Cover with plastic wrap and place in the refrigerator for 20 to 30 minutes.
Remove the burger mix from the fridge and form into 4 longer "football" shaped

Heat the oil to medium high heat in a large non-stick frying pan. 

Add the burgers and fry until golden brown on each side approximately 3 minutes
per side. Now it's time to put together this burger of Wisdom. 

Place the burgers on the warmed pita and spoon over some of the Cucumber dressing,
top with sliced tomatoes and red onion and you now have the meaning of life or at
least dinner under your belt.


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


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