Good morning to all of our beloved friends and clients and for those of you who have toiled over which is the best HEART HEALTHY diet for you, alas, a new study has just come out.

According to Consumer Reports, (see full article here) There are New Research Questions regarding Heart-Healthy Diets. A large analysis finds little benefit to vitamin supplements and many popular diets. But a closer look shows healthy eating still matters. So I shouldn't stop by the store and pick up a pack of Marlboros and order Cheese Fries and a Milkshake? (I wish). No, the study suggests that there is a lack of evidence to support taking vitamin supplements or following a healthy diet to help prevent heart disease. So should I add the bacon to my cheese fries? No...Damn!

In short, the Scientists all agreed that basically the studies that were done are, for one, hard to track (did that study subject really adhere to the "Mediterranean Diet" or did they feast on Cotton Candy and Mountain Dew?) and two, you basically can't observe a 30 year old man for two years and say that he is better off because he has eaten a "heart healthy" diet. Yes, he didn't have a heart attack at 32 (which I'm happy for by the way) but there are no studies to see how he's doing at 63. By the way, if you have thought for one minute that it was easy for me to get through this article then you don't know me very well. The last full book I read was the Hardy Boys, The House on the Cliff and I only read that because I had to do a report on it. But seriously, I think we all know deep down inside what are the "right" foods to regularly incorporate in our daily diets. I for one try as best as I can to stick to foods that I can easily recognize along with their origin. "Hey, that's a Red Snapper and it came from the ocean" or "That looks like Asparagus and I'm pretty sure some farmer grew it in the ground." I guess what I'm really trying to say that if it has 10 or more ingredients and half you can't pronounce then probably save it for special occasions. You know what I mean, like when it's "Movie Night" at the house, a fresh crunchy veggie platter doesn't really have the same effect as a can of Pringles (I sincerely hope you remember we are in a no judge zone). Also, we can never go wrong in selecting foods that make us physically feel good...A plate of fresh Grilled Seafood and Zucchini (Delish! And I feel Great). A plate of Chicken Fried Steak and Onion Rings (Delish! But you will probably be late for work the next day stopping by the drugstore to pick up a pack of Adult diapers...not feeling great).

Well in closing, we all know that "studies" will come and go but good whole food has been around a lot longer than us humans so why not enjoy the natural health benefits. Speaking of healthy Whole Food, I have come up with a couple of super flavorful dishes featuring, Grilled Black Cod (Sablefish) with a Jersey Peach Salad & Grilled Pickled Jalapeno Sea Bass. As always, thank you for stopping by and remember, you are a natural beauty just the way you are.

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 to pick-up at the Market. 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 3-5 PM...THAT'S A BUCK A SHUCK! 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!


Metro's "Holy Guacamole" Salmon Burger Grilled Lime Garlic Organic Salmon Burger with Shredded Lettuce, Guacamole and Baja Sauce on a Toasted Roll With a Choice of Soup* $11

Metro's Soft-Shell Crab Tacos (2) "Crabgasmic" Lightly Breaded Soft-Shell Crabs 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** $12

Metro's Grouper "Rich-Boy" (Like a "PO-BOY" but from a better Neighborhood) Grilled Wild Grouper with Lettuce, Tomato, Pickle and Remoulade Sauce on a Fresh Baked Soft Roll With a Choice of Soup* $11

The Mediterranean Halibut "Health Wrap" Balsamic Herb Grilled Halibut Fillet with Mixed Field Greens, Seared Veggies and Basil Aioli on Lebanese Flat Bread With a Choice of Soup* $12

The Metro Turbot "Picnic Roll" (Makes you want to have a beer at work...but don't) Panko Crusted Fresh Turbot Fillet with Tomato, Cole Slaw and Spicy Mayo on a Toasted Ciabatta Roll With a Choice of Soup* $10

Grilled Arctic Char "Caesar" Wrap Grilled Tuscan Spiced Arctic Char Wrapped in Lebanese Flat Bread with our House Caesar Salad With a Choice of Soup* $11

The Soon to Be Famous" Snapper Roll Cornmeal Crusted Snapper Fillet with a Grilled Corn Salsa with a Lime Baja Sauce on a Toasted Ciabatta Roll With a Choice of Soup* $11

Grilled Pesto Wild Sea Bass on our Classic Caesar Salad With a Choice of Soft Drink** $12

The Old Bay Flounder Roll -Damn...That's Good Seasoning! Panko Crusted Flounder Fillet with Mixed Field Greens, Tomato and Pickles with an Old Bay Tartar Sauce on a Toasted Soft Roll With a Choice of Soup* $10

Thai Spiced Rock Shrimp Pita Wrap Panko Crusted Rock Shrimp with Romaine Lettuce, Roasted Veggies and a Sriracha Aioli on Locally Baked Pita With a Choice of Soup* $10

Metro's Catfish "PO-BOY" You Have to Try This One! Cornmeal Crusted Catfish with Lettuce, Tomato, Sliced Pickle, and Remoulade Sauce on a Fresh Soft Roll With a Choice of Soup* $10

Metro's "Real" Tuna Salad Roll Fresh Steamed (not canned) Tuna Salad with Mixed Field Greens and Tomato on Fresh Baked Soft Roll With the Choice of Soup* $8

Grilled Lime Garlic Black Cod (Sablefish) Fillet over a Mixed Field Green Salad SUPER HEALTHY! With a Choice of Dressing (on the side) With Choice of Soft Drink** $12

(For those Folks who love fish eaters but not fish) The Chicken "Picnic Roll" (When does the Badminton Game Start?) Panko Crusted Fresh Chicken Fillet with Tomato, Cole Slaw and Spicy Mayo on a Toasted Ciabatta Roll With a Choice of Soup* $10

**Soft Drink Choices for specials Coke, Diet Coke, Sprite and Water *Soup Choices- Gazpacho is Back! 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: Sea Bass Jumbo Porgies (Scup) Razor Clams (Holy Ship!) Grey Sole Hake Fluke (Sushi Grade) Jonah Crab Meat Day Boat Sea Scallops "Dry" Maine Steamers Nova Scotia Halibut Monkfish Cod Skate Swordfish Nova Scotia (Hard Shell) Lobsters Jumbo Maine Mussels Baccala (Salt Cod) Needs to be soaked for 2 days Fresh Squid (Yep, the Old Calamari) Rhode Island Little Necks Cherry Stone Clams Top Neck Clams

From the Waters of the World: Madia (Japanese Sea Bream) Yellow Trim Grouper Mahi Sardines (Greece) Hiromasa SUSHI PLEASE! Ahi Sushi Grade Tuna U-4 Head-On She Tiger Prawns (Nigeria) Turbot (Spain) Dover Sole (Spain) Carabineros (Spanish Red Shrimp) New Zealand Green Lip Mussels Branzino (Mediterranean Sea Bass) Dorade (Sea Bream) Colossal U-6 Shrimp Cockles (New Zealand) 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) Crayfish Tail Meat Conch Meat from Belize

From the South: STEAMED AND SPICY CRAWFISH Golden Tilefish Fresh Florida Rock Shrimp American Red Snapper SOFT SHELL CRABS HOT DAMN! Blue Claw Crabs CALL FOR THE WEEKEND 908-840-4332 Fresh Jumbo Lump Crab Meat Fresh Lump Crab Meat Special Crab Meat Blue Crab Cocktail Claws with Horseradish Sauce

From Sustainable Seafood Sources: 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: GET WILD MY FRIEND! Wild Alaskan King Salmon Wild Alaskan Ivory Salmon DID I MENTION WE HAVE WILD SALMON? Black Cod (Sablefish) 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 GO SHUCKING CRAZY!


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

East Coast: Blue Points (NY) Wellfleet (Mass) Spring Creek (Mass) Village Bay (NB Can) High Bar Harbor (NJ) Damsels in Distress (ME) Rose Cove (NJ) Sugar Shack (NJ) Sloop Point (NJ) Island Creek (Mass) Malabar (Mass) Lucky Limes (PEI) Chatham (Mass) Moonshoal (Mass)



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


Grilled Black Cod (Sablefish) with a Jersey Peach Salad Serves 4 Sweet as a Georgia Peach, I think not little Chef...New Jersey boasts some of the most delectable fuzz cloaked fruit in the country...and unlike our southern brethren we "street smart" Jerseyans know how to fashion a deadly weapon from the pit if provoked. By the way, Jersey Peaches also accent the unctuous texture and lovely flavor of the Black Cod...just saying

Ingredients For the Black Cod 1 tablespoon olive oil 2 teaspoons ground cumin ½ teaspoon black pepper 1 teaspoon salt 4 Black Cod (Sablefish) fillets 6 to 8 ounces each skin on and scaled

For the Peach Salad 3 ripe large Peaches peeled, pitted and quartered ½ of small red onion sliced thin 2 tablespoons fresh lime juice 2 teaspoons finely chopped fresh Serrano chile pepper, including seeds 1 tablespoon chopped fresh cilantro 2 teaspoons honey Salt and pepper to taste

How it's done For the Peach Salad In a medium bowl whisk together the lime juice and honey and then toss in the remaining ingredients. Season the salad to taste with salt and pepper; cover and set aside at room temperature.

For the Black Cod In a small bowl combine the olive oil, cumin, pepper, and salt, then rub all over Fish Fillets and transfer to a plate, cover and refrigerate and marinate for 15 to 20 minutes.

Meanwhile prepare charcoal or preheat gas grill to high heat.

Lightly oil the grill grates and cook the fish, flesh side down, for 3 minutes, flip and cook for another 5 to 6 minutes or until just opaque when fork tested.

To serve, transfer the Black Cod fillets to four plates and spoon over the Peach salad.

Should you find your chest uncomfortably swelled with pride, just remember they call us the Garden State...Boom...That just happened, you deal with it Pennsylvania.

Grilled Pickled Jalapeno Sea Bass Serves 4 Like your Fishmonger this dish is just spicy enough with the right amount of salty intentions.

And when I say intentions, I'm referring to the option of wearing toasted tortilla clothing to the table...Let's just say for the sake of argument we are all hot and would look nothing less than tantalizing in this attire...I'm Just Saying

Ingredients 2 tablespoons olive oil plus more for brushing 2 teaspoons lime zest The Juice of 1 lime 3 pickled Jalapenos 2 diced and one sliced thin for garnish 1 teaspoon ground cumin 2 cloves garlic, peeled and minced Salt and pepper 1 ½ to 2 pounds of Sea Bass (Black) Fillet scaled with the pin bones removed...a Metro Seafood Specialist will perform this task with delight and gratitude: Snapper and Grouper would also work great Sliced Avocado for serving

How it's done Combine the olive oil, lime zest, lime juice, pickled jalapeno, cumin, minced garlic and salt and pepper in a pie plate. Place the Sea Bass fillets in the marinade and turn to coat, cover with plastic wrap and place in the refrigerator to marinate for 30 minutes to an hour; turn fillet at least once during that time.

Preheat your grill or grill pan to medium high heat.

Remove fillets from marinade and brush lightly with olive oil.

Place fillets on grill or grill pan and cook for 2 minutes.

Flip and grill for another 3 to 4 minutes or until the fish is just opaque when fork tested.

To serve, plate Sea Bass and serve with grilled corn tortillas and garnished with sliced pickled peppers sliced Avocado and lime wedges. Note, a tortilla Bath Robe is a dangerous idea and I bare the emotional scars to prove it...Oh dear, Can't get Uncle Bobby's Pico de Gallo out of my brain...more Tequila...that's better.


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