You really wanna shine this time of year. But with 101 festive events and end of year meetings etc etc etc, a hectic holiday agenda can be the starting line for losing your cool. We all know smart eating habits and the associated health benefits can actually help you keep your cool. And man, you are cooler than cool! Your friends at Locals are here to make you feel like the rock star/goddess you really are. It all starts with one simple piece of advice…EAT MORE LOCAL SEAFOOD.Surprise!

We’re featuring two nutrient rich ocean fish to help you stay satisfied and heart healthy without compromising on delicious. Swordfish and tuna, caught by our friend Captain Mark Cordero on the fishing vessel Fine Tuna will be available at the markets this weekend.

Did you know (aka fun facts to share at slow parties this month)…

• A 4 oz serving of fresh tuna contains more potassium than a banana, and a high- potassium, low-sodium diet can help control high blood pressure.
• A 3 oz serving of cooked yellowfin tuna provides 25 grams of protein (50% of your daily recommended allowance) and only 110 calories, helping to keep those skinny jeans in your weekly rotation.
• Swordfish is among the few natural food sources of vitamin D, which is good for a whole bunch of reasons according to the American Cancer Society.
• Swordfish contains loads of micronutrients like selenium, an important antioxidant.

Many of our customers ask us about mercury in seafood. There are wonderful resources online that speak to the truths behind mercury in seafood. The National Resources Defense Council offers a handy mercury calculator that factors in weight and fish origin as well as portion size. The fact remains that many organizations, including the North Carolina Department of Health advise women of childbearing age and a few other groups not to consume fish that are high in mercury.

For those who want to put on their fancy pants, check out this link with 5 fresh tuna recipes that include Tuna Tartare with Foie Gras. We were also fascinated by Iron Chef Morimoto’s list of tips for lovers of raw tuna.

This collection of best swordfish recipes from our friends at Food 52 has unexpected ideas for this steak-y fish, like Suya Swordfish, made with an adaptation of a Nigerian peanut marinade, and San Francisco Swordfish Cakes.

At Locals, we sell fish from the well-managed fisheries off the North Carolina coast. One of the controls that authorities use to manage fish populations is catch limits. Triggerfish season has been closed since early summer. Well friends and Trigger lovers, we have good news. The commercial annual catch limit for Grey Triggerfish was not met, and the season has been reopened for commercial harvest until November 14th.

Trigger has become a favorite of chefs and retail customers alike because of its mild flavor and firm texture with a pretty white flake. Get it while we have it, because the season won’t reopen again until January 1st.

Jeremiah Bacon (from The Macintosh in Charleston) recipe for Grilled Triggerfish with Potato Salad works well with Swordfish and King Mackerel!

Coastal Carolina Cuisine YouTube featuring Chef Kelly Murphrey preparing Triggerfish Piccata.

Striped Bass and Tilefish: two of our best sellers that we are pleased to have for the markets this weekend. These always sell quickly because of their versatility and broad appeal. Striped bass aka rockfish is high in protein and low in calories – a 3 oz serving has 15g of protein and just 80 calories. Add the health benefits of the omega-3 fatty acids, and a firm white flesh that loves everything from the grill to a pan sautee and you’ve got a whole lot to love in one little fillet.

Equally appealing is the blueline tilefish – that dense white fillet that we love selling to grouper lovers. Perfect for the broiler or a pan roast – it’s a mild white fish that provides the perfect gateway for exploring species that may not have been on your radar.

Both fish can be substituted in recipes that call for snapper, grouper, and (gulp…tilapia…although you never touch the stuff anymore!). This is a great opportunity to refer to the classic Mark Bittman guide, White Fillet a Dozen Ways.

Bobby Flay’s Sauteed Tilefish with Haricots Verts

Saveur featured at least 8 different Wild Striped Bass recipes including fillets with chanterelles

Striped Bass Poached in Spicy Soy Sauce another Bittman classic that would work well with both fish

Certain cultural truths exist.

1. Europeans don’t eat much peanut butter.
2. David Hasselhoff is a huge celebrity in Germany.
3. Americans love head off shrimp.

There may be arguments to support those first two sentences (the ‘Hoff does have a pretty sweet voice), but we can’t get behind the head-off shrimp thing. The head contains the hepatopancreas, a digestive organ that is called the tomalley in lobster and crabs. It’s the stuff that makes shrimp taste the shrimpiest. You love that shrimpy flavor! So come on, friends! Shrimp is our best selling product at farmers markets across the Triangle. We introduced you to Tilefish. You fell in love with Sheepshead when you bought it from us for the first time. Listen to Locals, we won’t lead you down an un-tasty path. Give head on shrimp a chance!

For the last several weeks we’ve been selling stunning head on shrimp caught by our friend Luke Midgett in Stumpy Point, NC. Today Luke shared a sad but inevitable forecast: the end of his shrimping season is close. Sigh. Let’s turn our thoughts instead to the bright side – we’ll have more head on shrimp for you at the Raleigh State Farmers Market this week. We will offer the amazing buy 3lbs get 1lb free deal again on Thursday. You only have a couple more chances to use that buy $25 get $5 off coupon. See you at the market!

Some of our favorite head on shrimp recipes

Garlic Shrimp (Chinese style)

Grilled Jumbo Shrimp with Garlic Herb Butter

New Style New Orleans Barbecue Shrimp

Salt Roasted Shrimp