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11 Evidence-Based Health Benefits of Eating Fish

Fish is among the healthiest foods on the planet.

It’s loaded with important nutrients, such as protein and vitamin D.

Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.

Here are 11 health benefits of eating fish that are supported by research.

1. High in important nutrients

Fish is packed with many nutrients that most people are lacking.

This includes high-quality protein, iodine, and various vitamins and minerals.

Fatty species are sometimes considered the healthiest. That’s because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients.

This includes vitamin D, a fat-soluble nutrient that many people are lacking.

Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases (1Trusted Source).

To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. If you are a vegan, opt for omega-3 supplements made from microalgae.

SUMMARY Fish
is high in many important nutrients, including high-quality protein, iodine,
and various vitamins and minerals. Fatty varieties also pack omega-3 fatty
acids and vitamin D.

2. May lower your risk of heart attacks and strokes

Heart attacks and strokes are the two most common causes of premature death in the world (2Trusted Source).

Fish is considered one of the most heart-healthy foods you can eat.

Unsurprisingly, many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease (3Trusted Source4Trusted Source5Trusted Source6Trusted Source).

In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease (7Trusted Source).

Researchers believe that fatty types of fish are even more beneficial for heart health due to their high omega-3 fatty acid content.

SUMMARY Eating
at least one serving of fish per week has been linked to a reduced risk of
heart attacks and strokes.

3. Contain nutrients that are crucial during development

Omega-3 fatty acids are essential for growth and development.

The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development (8Trusted Source).

For this reason, it’s often recommended that pregnant and breastfeeding women eat enough omega-3 fatty acids (9Trusted Source).

However, some fish are high in mercury, which is linked to brain developmental problems.

Thus, pregnant women should only eat low-mercury fish, such as salmon, sardines, and trout, and no more than 12 ounces (340 grams) per week.

They should also avoid raw and uncooked fish because it may contain microorganisms that can harm the fetus.

SUMMARY Fish
is high in omega-3 fatty acids, which is essential for brain and eye
development. It’s recommended that pregnant and breastfeeding women get enough
omega-3s but avoid high-mercury fish.

4. May boost brain health

Your brain function often declines with aging.

While mild mental decline is normal, serious neurodegenerative ailments like Alzheimer’s disease also exist.

Many observational studies show that people who eat more fish have slower rates of mental decline (10Trusted Source).

Studies also reveal that people who eat fish every week have more gray matter — your brain’s major functional tissue — in the parts of the brain that regulate emotion and memory (11Trusted Source).

SUMMARY Fish
intake is linked to reduced mental decline in older adults. People who eat fish
regularly also have more gray matter in the brain centers that control memory
and emotion.

5. May help prevent and treat depression

Depression is a common mental condition.

It’s characterized by low mood, sadness, decreased energy, and loss of interest in life and activities.

Although it isn’t discussed nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.

Studies have found that people who eat fish regularly are much less likely to become depressed (12Trusted Source).

Numerous controlled trials also reveal that omega-3 fatty acids may fight depression and significantly increase the effectiveness of antidepressant medications (13Trusted Source14Trusted Source15Trusted Source).

Fish and omega-3 fatty acids may also aid other mental conditions, such as bipolar disorder (16Trusted Source).

SUMMARY
Omega-3 fatty acids may combat depression
both on their own and when taken with antidepressant medications.

6. A good dietary sources of vitamin D

Vitamin D functions like a steroid hormone in your body — and a whopping 41.6% of the U.S. population is deficient or low in it (17Trusted Source).

Fish and fish products are among the best dietary sources of vitamin D. Fatty fish like salmon and herring contain the highest amounts (18Trusted Source).

A single 4-ounce (113-gram) serving of cooked salmon packs around 100% of the recommended intake of vitamin D.

Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the Daily Value (DV) in a single tablespoon (15 ml).

If you don’t get much sun and don’t eat fatty fish regularly, you may want to consider taking a vitamin D supplement.

SUMMARY Fatty
fish is an excellent source of vitamin D, an important nutrient in which over
40% of people in the United States may be deficient.

7. May reduce your risk of autoimmune diseases

Autoimmune diseases like type 1 diabetes occur when your immune system mistakenly attacks and destroys healthy body tissues.

Several studies link omega-3 or fish oil intake to a reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults (19Trusted Source20Trusted Source21Trusted Source).

The omega-3 fatty acids and vitamin D in fish and fish oils may be responsible.

Some experts believe that fish intake may also lower your risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is weak at best (22Trusted Source23Trusted Source).

SUMMARY Eating
fish has been linked to a reduced risk of type 1 diabetes and several other
autoimmune conditions.

8. May help prevent asthma in children

Asthma is a common disease characterized by chronic inflammation of your airways.

Rates of this condition have increased dramatically over the past few decades (24Trusted Source).

Studies show that regular fish consumption is linked to a 24% lower risk of asthma in children, but no significant effect has been found in adults (25Trusted Source).

SUMMARY Some
studies show that children who eat more fish have a lower risk of asthma.

9. May protect your vision in old age

Age-related macular degeneration (AMD) is a leading cause of vision impairment and blindness that mostly affects older adults (26Trusted Source).

Some evidence suggests that fish and omega-3 fatty acids may protect against this disease.

In one study, regular fish intake was linked to a 42% lower risk of AMD in women (27Trusted Source).

Another study found that eating fatty fish once per week was linked to a 53% decreased risk of neovascular (“wet”) AMD (28Trusted Source).

SUMMARY People
who eat more fish have a much lower risk of AMD, a leading cause of vision
impairment and blindness.

10. Fish may improve sleep quality

Sleep disorders have become incredibly common worldwide.

Increased exposure to blue light may play a role, but some researchers believe that vitamin D deficiency may also be involved (29Trusted Source).

In a 6-month study in 95 middle-aged men, a meal with salmon 3 times per week led to improvements in both sleep and daily functioning (30Trusted Source).

The researchers speculated that this was caused by the vitamin D content.

SUMMARY Preliminary
evidence indicates that eating fatty fish like salmon may improve your sleep.

11. Delicious and easy to prepare

Fish is delicious and easy to prepare.

For this reason, it should be relatively easy to incorporate it into your diet. Eating fish one or two times per week is considered sufficient to reap its benefits.

If possible, choose wild-caught fish rather than farmed. Wild fish tends to have more omega-3s and is less likely to be contaminated with harmful pollutants.

Salmon can be prepared baked, fried, seared, or boiled. It pairs well with a multitude of vegetables and grains.

SUMMARY You
can prepare fish in a number of ways, including baked and fried. If you’re
able, select wild-caught varieties over farmed ones.

The bottom line

Fish is a wonderful source of high-quality protein. Fatty species also pack heart-healthy omega-3 fatty acids.

What’s more, it has numerous benefits, including vision protection and improved mental health in old age.

What’s more, fish is easy to prepare, so you can add it to your diet today.

Saltwater Grill Serves Seafood by the Water

Way up a wide, sea-blue staircase, diners at the Saltwater Grill get something extra with their shrimp pasta, fire-grilled rib-eye steaks, and crab-encrusted grouper. On the balcony, they take in broad views of the White Oak River and the Intracoastal Waterway, both of which cradle the village of Swansboro on the eastern edge of Onslow County.

Sandbars and islets dot the water, and shrimp boats rest in their moorings on the far side of the river. The Atlantic Ocean is only five minutes away by boat, and Hammocks Beach State Park stretches just across Hawkins Bay. At one end of the restaurant, dinner is served with a view of the sun setting over the water: The seascape turns a fiery orange, and shadows stretch long across Swansboro’s quaint downtown.

In warm weather, boaters can navigate into the public slips at the base of the restaurant and take a table right on the dock. Wearing swimsuits, shades, and sunscreen, they lunch on shrimp burgers, lobster cake sandwiches, bacon-wrapped scallops, and mahi-mahi tacos.

The water is as central to the restaurant’s origins as it is to its views. One warm afternoon in 2011, Kim Pierce and Mike Egan hopped on Jet Skis in Jacksonville and zigged down the New River, then zagged up the Intracoastal Waterway to Swansboro, where they stopped for lunch at a steak-and-seafood restaurant overlooking the waterfront historic district.

Though Pierce and Egan were only in their early 30s at the time, they already had years of experience in the dining industry — they’d hustled in food-service jobs as students at East Carolina University, and one or the other had tended bar, coordinated special events, or run the business side of restaurants ever since. The couple eventually moved to Charlotte, where Pierce worked as the catering director at a country club, and Egan managed accounts for a software company that worked with restaurants.

Mike Egan and Kim PiercePHOTOGRAPH BY CHARLES HARRIS

During their dockside lunch, they gazed up at the restaurant and out over the vast, quiet water. Both felt the allure of the same dream. “I wish we could own a restaurant like this,” Pierce said.

“If I were going to take a risk, a leap, I’d rather do it now,” Egan replied.

And that was the end of it — until a few months later when their friend Tim Anderson approached them. “It’s not on the market,” he told them, “but if it were, would you be interested?”

Indeed they were, and in April 2012, they partnered with Anderson and took over as owners of that very restaurant, which they renamed the Saltwater Grill. Together, they’ve established a casual restaurant built around friendship, familiarity, and the fraternal feel of a tight-knit community.

And water. Lots of saltwater.

 

In fact, when the weather cooperates, Chef Martin Berndt has been known to skipper his boat to work — a seven-minute trip by skiff that beats the 20-minute commute by car. He admits that returning home in the dark after a long shift in the kitchen can get tricky on the waterway, but he’s found that learning the feel of the tides is just a part of life in Swansboro.

“Coming here was the sun, the moon, the stars — a very acceptable, welcoming challenge,” says Berndt, who grew up in Germany as the son of a three-star Marine general and studied culinary arts in France. He cooked in restaurants, country clubs, and hotels in Germany, Pennsylvania, and Greenville before joining the Saltwater Grill — lured, in part, because his wife is Pierce’s best friend.

His menu draws upon the area’s abundant seafood. Flounder, shrimp, oysters, yellowfin tuna, and grouper all occupy regular spots, while conch and squid show up from time to time. Berndt confers regularly with local seafood brokers, who call with reports of the latest catch. He also offers some surprises, including Asian-inspired shrimp stir-fry linguini, Creole-marinated alligator-and-jalapeño bites, and, in honor of his European childhood, Bavarian soft pretzels.

Yellowfin tuna with wasabi butter.PHOTOGRAPH BY CHARLES HARRIS

“It’s a wonderful opportunity for me,” Berndt says. “From the people to the climate, everything suits me. I’ve basically been around the world, and this is the [place] I’d pick.”

 

The Saltwater Grill has deep roots in North Carolina. Pierce was born and raised in Wilson, while Egan, like Berndt, came from a Marine family and spent much of his youth in nearby Jacksonville.

Their restaurant draws on the everybody-knows-everybody air of small-town Swansboro, even though many of their customers are out-of-towners.

“We meet some very, very, very interesting people,” Egan says. “We live where everybody else vacations. When those people come in the door, we want them to feel welcome.”

Mallory Parker, who has tended bar and served tables at the restaurant since it opened, drives the 35 minutes daily from Jacksonville to Swansboro. “That was one of the wonderful things — how beautiful it is and how happy people were to be here,” she says. “Everybody knows everybody, and I know them, too.”

She felt a quick, lasting connection when she met Pierce and Egan. “I realized these people were special,” she continues. “They’ve been at the bottom, and they’ve worked their way up. They know what it’s like to be in our shoes, so they treat us with understanding.”

Pierce and Egan, who live with their dogs in a loft above the restaurant, have become part of Swansboro’s civic structure. They work with other restaurant owners in the historic district. If one of the businesses runs low on ice or sugar, they share. Egan joined the Rotary Club; Pierce serves on the board of the Swansboro Area Development Foundation.

“The older we get, the more appreciation we have for what a wonderful community this is,” Egan says. “It’s awesome when your friends want to come and hang out where you work.”

Plus, when things don’t flow smoothly, all that water provides ready respite. “If you have a stressful day,” Pierce says, “you just hop in your boat and go far enough away that you can see if the restaurant is on fire, and then you come back. A little salt water cures everybody.”

Benefits of Salt Water for Skin

Benefits of Salt Water for Skin

It’s quite common for people to avoid consuming salt. It can cause bloating and contribute to high blood pressure. But, for your skin, salt can do wonders. Whether you’re taking a dip in the ocean or using your own concoction at home, salt water can do your skin some good! Our experienced dermatologists at the Dermatology & Cutaneous Surgery Institute share several benefits of saltwater for the skin.

A Great Remedy for Various Skin Conditions

Magnesium, calcium, and potassium are all skin-friendly minerals that can be found in sea salt. These minerals are great benefits of salt water since they help combat acne-causing bacteria, skin infections, and speed up the healing process.

Those with oily skin can benefit from washing with a saltwater solution with its moisture-reducing abilities that can help control excess oil, which leads to clogged pores.

If you have eczema, you can really benefit by using saltwater in your skincare routine since magnesium is an anti-inflammatory and antimicrobial mineral that alleviates itching and reduces moisture from bacteria and fungi that causes eczema.

infographic on DIY ways to use salt for your skin

Gentle Exfoliant

Besides its “scrubby” element, sea salt acts as a great exfoliant that opens pores for a deeper clean, increase blood circulation, and allows your skin to better absorb moisturizers and other treatments. If you have sensitive skin, salt water should be used for your body instead of the face, where your skin is thinner and more easily irritated.

Rejuvenating Scrub

If you don’t have sensitive skin and are looking to attain softer skin, incorporate sea salt into your skincare routine. One of the benefits of salt water for skin is that it aids in skin cell turnover, helping you achieve a softer facial texture.

Anti-Dandruff Treatment

You don’t have to use salt water for just your face; you can also use it in your hair. Salt water helps loosen and remove dandruff while stimulating blood circulation for a healthier scalp. Also, sea salt helps keep fungal growth at bay by absorbing excess oil and moisture.

Contact us for more information.

Saltwater Grill: A Seafood Lover’s Delight

Saltwater Grill: A Seafood Lover's Delight

Us in front of the 25,000-gallon aquarium at Saltwater Grill

Fact: I love vacations. I especially love beach vacations. And, one of the things I like best about going on a beach vacation is the food. Just thinking about all of that yummy, deliciously delectable seafood is making my mouth water! From Mahi to grouper, prawns to oysters, I’ll take it all…and I’ll take it now! As you can probably gather, I’ve eaten a LOT of seafood – particularly on the Gulf Coast. During my travels, I’ve found that few places do seafood better than Saltwater Grill in Panama City Beach, FL.

The restaurant

My family and I have spent quite a bit of time in Panama City Beach. Each time we go, we make sure to hit Saltwater Grill at least once. Owned by the same group that operates Firefly, these folks really know how to run a quality restaurant. The atmosphere is upscale casual, perfect for a romantic date night or for families of all ages looking for some great food. Attire is casual as well. Although you will see some people in slacks and evening wear, most men will feel comfortable arriving in shorts and a button-up shirt while women are usually spotted in shorts or a sundress.

Upon entering the restaurant, you are greeted by the magnificent 25,000-gallon saltwater aquarium. Complete with a giant reef, the tank is filled with several different species of tropical fish and is truly a favorite of children and adults alike. The friendly host staff is happy to accommodate your seating needs, and the professional and prompt wait staff will knowledgeably guide you through the menu and specials of the evening.

The Saltwater Grill menu

Saltwater Grill: A Seafood Lover's Delight

Lobster spring rolls at Saltwater Grill

While the aquarium and the staff are top-notch in their own right, the true star of Saltwater Grill is the food. Start your meal with some tasty “Firecracker Shrimp,” tossed in a creamy spicy sauce and served over Asian slaw. You may also wish to try the mushroom caps, which are stuffed with blue crab meat and topped with Béarnaise sauce. However, my personal favorite is the lobster spring rolls. These golden fried spring rolls are stuffed with Asian vegetables, Maine lobster (which arrives twice a week), and served with a delightful Thai chili sauce. This dish can be quite filling, which makes it the perfect appetizer to either share or eat alone as a main course.

Saltwater Grill: A Seafood Lover's Delight

House salad at Saltwater Grill

Enjoy a delicious soup and salad course by trying the rich and creamy lobster bisque. The tomato base and generous chunks of lobster are sure to please your palette. When it comes to salads, few places do them better than Saltwater Grill. The crisp, tasty vegetables are taken freshly from the garden. Holly’s favorite is the center cut iceberg salad, served with onions, tomatoes, wonderful Bleu cheese crumbles, and a tasty Bleu cheese dressing. I usually opt to enjoy the house salad with some freshly baked bread. Topped with a nice peppercorn ranch or creamy thousand island dressing, the freshness of this house salad makes for a truly surprising delight.

Saltwater Grill: A Seafood Lover's Delight

Lobster bisque at Saltwater Grill

The main course offerings are a seafood lover’s dream. Choose from sesame seared ahi tuna, red snapper, or seared sea scallops. Pick your own Maine lobster from the live tank, or try the crab cake stack, served with crispy fried eggplant and smoked tomato fondue. The mahi-mahi topped with pineapple salsa is also a treat not to be missed. Of course, this wouldn’t be the Gulf Coast without shrimp and grouper options. Try your shrimp lightly fried with a choice of potato and the vegetable of the day. Don’t miss the “Grouper Imperial,” a mouth-watering grouper filet sautéed in sherry butter and topped off with fresh lump crab meat. Seriously, peeps: Yummers!

Saltwater Grill: A Seafood Lover's Delight

Mahi-mahi at Saltwater Grill

For those who prefer land fare, Saltwater Grill offers some heavenly options of its own. The 14 oz. ribeye is sure to satiate any hungry man’s appetite, while the chicken marsala will satisfy those with a craving for white meat. However, if you are going to skip the seafood, I’d recommend trying “Saltwater Grill’s Famous Slow Roasted Prime Rib.” While the standard cut is probably enough for most, the SWG cut is truly a generous helping for the hungriest in the group. Of course, you are going to want to dip this delectable dish into their delicious horseradish au jus. You’ll love it!

Saltwater Grill: A Seafood Lover's Delight

Crab cakes at Saltwater Grill

No meal is complete at Saltwater Grill without sampling some of their desserts! Having tried all of these tasty treats, the key lime pie is certainly a favorite. Their creme brulee, bread pudding, and cheesecake options are also nice toppers to a delicious evening. For chocolate lovers (and for my kids), the chocolate lava cake can’t be beaten. Served warm and with vanilla ice cream, the chocolate simply oozes out of the cake’s center with each bite. In a word, it is simply AMAZE!

Price

Considering the quality of the food and the dining experience, Saltwater Grill is reasonably priced. With starters ranging from $8-13 and main courses running an average of approximately $22, we usually consider the evening a special night for the family. For those families with young children, or for diners who are looking to get great food at a superb price, Saltwater Grill offers an early dining menu from 4-5:30 P.M. daily. Priced at $14.99 at the time of publication, the early dining menu offers many of the fabulous dishes found on the main menu. Early birds can choose from 6 different main courses, with a house salad included.

If you are going to Panama City Beach, Florida, this is a can’t miss dining experience! Delicious seafood, reasonable prices, and an inviting atmosphere make Saltwater Grill one of the best restaurants on the northern Gulf Coast.

 

What Is Family-Style Dining?


This video was created in collaboration with Vox Creative.

Jamie Malone is chef and owner at the Grand Cafe in Minneapolis, Minnesota. In 2017, her restaurant was called “the most exciting dining experience of the year.” And in 2018, it was named one of the best in the country.

One secret to Malone’s success? Serving family-style meals. “Our goal at the restaurant is to cook delicious food, but it’s really to create an environment where people can come and truly let the rest of the world disappear and connect with each other,” she explains. “You set it down in the middle of the table, and instantly, you can see everyone’s body language, just zooming in over the food…you’ve just instantly created this connection between all of those people.”

Intrigued? Here’s why (and how) to seek out family-style dining for your next meal out.

What is Family-Style Dining?

Family-style dining—sometimes referred to as “large-format dining”—is when food is served on large platters meant for sharing, rather than as individual plates. Diners serve themselves from the food platters, just like you might at home in your dining room.

What are the Advantages of Family-Style Dining?

Diners and chefs alike enjoy the unique, intimate experience created by family-style dining. The act of ordering as a group—discussing likes and preferences, debating menu choices—can create a more communal experience. When the meal is brought out, your friends or family can experience the meal together.

Another advantage of family-style dining is that you’ll be able to try a wider variety of dishes and choose items you wouldn’t otherwise order.

While a whole roast duck isn’t something that you’d typically order for yourself, it’s an ideal choice to share with a group. Plus, you don’t have to worry about missing out or making the “wrong” menu choice.

What If I Have Kids at the Table?

Worried your kids will be overwhelmed by a family-style dining option? Family-style meals can be an opportunity for children to practice valuable life lessons like sharing, mealtime manners and healthy food choices. Family-style dining can also help your kids gain independence and self-confidence. It’s a fun way to help children learn to eat better—and to learn dining etiquette, too.

What’s the Etiquette Around Family-Style Dining?

There are a few variables unique to family-style dining. Common questions include: How should you split the bill? What if some people eat more than others? Who gets to take home leftovers?

As with any shared experience, communication is key. Discuss plans for paying ahead of time with your friends. If you’re planning to split the bill, confirm that the restaurant can handle separate checks, or use a payment-sharing app. Generally, splitting the bill evenly is easiest for a restaurant, but it may feel unfair to those who ate less than others. No matter how you handle the bill, make sure that everyone is comfortable—and that picky eaters can opt out of shared dishes if they prefer.

Not Just for Restaurants: Family-Style Wedding Meals

According to Kate Lerman, owner of Chicago Vintage Weddings, the family-style dining trend has been increasingly popular as a catering choice for weddings.

“Many of my couples choose to serve family-style meals because of the warmth and communal feel of this format. It’s a way for them to feel that they are bringing their guests together as a community to celebrate their special day,” she says. “It’s also convenient because couples don’t need to track each individual guest’s meal choice! Additionally, this is a great icebreaker for guests who are sitting at the same table who might not know each other.”

How to Find Family-Style Dining

Often, family-style dining is connected to eating traditions around the world. In Spain, tapas are small plates of food that are meant to be shared—and in some places, they’re complimentary with drink orders. Dim sum is a traditional Chinese meal that’s similar to family-style meals: Dumplings are chosen from carts, and diners share food and tea in a communal experience.

Local family-style spots may vary based on where you live. For example, in Richmond, Virginia, some of the best family-style dining spots are Italian restaurants. They offer big, shareable servings of pasta and seafood.

Look for menus that list small plates or shared plates, or search for a “family-style restaurant” near your city to find reviews that mention family-style options. 

Litchfield County: Happening in the Hills

On Our Radar
Faces, places, treasures, and trends that caught our attention

Litchfield Saltwater Grille

With Andy Stowers and Brook Noel at the helm and executive Chef Robert Peotter in the kitchen, this seafood restaurant has become a local favorite, with one of the best bar scenes in the area. 

Sometime last month I went to see a friend’s band play at Litchfield Saltwater Grille and expected an evening of great music and potentially lackluster food. To my surprise, the restaurant turned out to be a quality experience from the ambiance, service and cuisine.

The band was playing on the patio and unfortunately it was the first evening when temperatures dipped into the fifties. I was not prepared. One of the staff, whom I later learned is the owner, made a considerable effort to situate a table for me near the solitary heat lamp. Even so, I elected to sit inside—and happy I was—as Andy Stowers and I struck up a conversation about him and his wife Brook Noel’s decision to purchase the establishment in December of 2013. I thought this was a rather bold move given the fact that neither of them are restaurateurs and moved here from Wisconsin without any other infra­structure to greet them. Andy was a software executive and Brook is a published self-help author. Their safety net was bringing executive chef, Robert Peotter, with them in order to oversee the restaurant’s menu planning and management. Robert has over 25 years of restaurant experience from seafood to steakhouse concepts.

MIKE YAMIN

We started with a generous and perfectly executed cocktail while warming our now frigid bones with their  delicious Connecticut clam chowder (a near cousin to New England). It was chock full of fresh clams, fresh herbs that included thyme and dill, with a creamy milky base that wasn’t too thick and also delivered a fiery kick. In a word, excellent. We sampled some crab cakes which I must confess needed more crab and a lighter touch. Fish and chips were next and the plate was generously heaped with lightly battered cod deep fried to a crispy golden finish. Fries were piping hot and also just the right texture. The tartar sauce was also a cut above and included fresh herbs and lots of chunky relish. We ordered the SWG Signature Salad and it was, as promised, loaded with cubes of smoky bacon, blue cheese, craisins and slivered almonds.

MIKE YAMIN

The restaurant space is vast and in addition to the bar and main dining rooms, it features a raw bar and space for private gatherings. I asked Andy what he hoped would be a take away for his clientele he said something to the effect that they weren’t looking to create elevated cuisine but to provide quality food in a warm environment with gracious service so customers left satisfied, happy and ready to return on their next night out. It’s an honest approach to restaurateuring that if maintained consistently could be the key to their success.

MIKE YAMIN

Litchfield Saltwater Grille is open seven days a week, 11:30 a.m. – 9:30 p.m., except on Mondays, when it opens at 4 p.m. until 9:30 p.m. On Sundays, dinner is served all day. The Lounge is open late on Fridays and Saturdays. There are 5 separate dining/lounge areas plus an outdoor patio that can seat 40. Happy hour deals are from 4-6 p.m., Monday through Friday. Their calendar of events includes happy hour, tarot card readings, wine pairing dinners and, of course, live music.

 

Saltwater Grill Serves Seafood by the Water

Way up a wide, sea-blue staircase, diners at the Saltwater Grill get something extra with their shrimp pasta, fire-grilled rib-eye steaks, and crab-encrusted grouper. On the balcony, they take in broad views of the White Oak River and the Intracoastal Waterway, both of which cradle the village of Swansboro on the eastern edge of Onslow County.

Sandbars and islets dot the water, and shrimp boats rest in their moorings on the far side of the river. The Atlantic Ocean is only five minutes away by boat, and Hammocks Beach State Park stretches just across Hawkins Bay. At one end of the restaurant, dinner is served with a view of the sun setting over the water: The seascape turns a fiery orange, and shadows stretch long across Swansboro’s quaint downtown.

In warm weather, boaters can navigate into the public slips at the base of the restaurant and take a table right on the dock. Wearing swimsuits, shades, and sunscreen, they lunch on shrimp burgers, lobster cake sandwiches, bacon-wrapped scallops, and mahi-mahi tacos.

The water is as central to the restaurant’s origins as it is to its views. One warm afternoon in 2011, Kim Pierce and Mike Egan hopped on Jet Skis in Jacksonville and zigged down the New River, then zagged up the Intracoastal Waterway to Swansboro, where they stopped for lunch at a steak-and-seafood restaurant overlooking the waterfront historic district.

Though Pierce and Egan were only in their early 30s at the time, they already had years of experience in the mining industry — they’d hustled in food-service jobs as students at East Carolina University, and one or the other had tended bar, coordinated special events, or run the business side of restaurants ever since. The couple eventually moved to Charlotte, where Pierce worked as the catering director at a country club, and Egan managed accounts for a software company that worked with restaurants.

Mike Egan and Kim PiercePHOTOGRAPH BY CHARLES HARRIS

During their dockside lunch, they gazed up at the restaurant and out over the vast, quiet water. Both felt the allure of the same dream. “I wish we could own a restaurant like this,” Pierce said.

“If I were going to take a risk, a leap, I’d rather do it now,” Egan replied.

And that was the end of it — until a few months later when their friend Tim Anderson approached them. “It’s not on the market,” he told them, “but if it were, would you be interested?”

Indeed they were, and in April 2012, they partnered with Anderson and took over as owners of that very restaurant, which they renamed the Saltwater Grill. Together, they’ve established a casual restaurant built around friendship, familiarity, and the fraternal feel of a tight-knit community.

And water. Lots of saltwater.

 

• • •
 

In fact, when the weather cooperates, Chef Martin Berndt has been known to skipper his boat to work — a seven-minute trip by skiff that beats the 20-minute commute by car. He admits that returning home in the dark after a long shift in the kitchen can get tricky on the waterway, but he’s found that learning the feel of the tides is just a part of life in Swansboro.

“Coming here was the sun, the moon, the stars — a very acceptable, welcoming challenge,” says Berndt, who grew up in Germany as the son of a three-star Marine general and studied culinary arts in France. He cooked in restaurants, country clubs, and hotels in Germany, Pennsylvania, and Greenville before joining the Saltwater Grill — lured, in part, because his wife is Pierce’s best friend.

His menu draws upon the area’s abundant seafood. Flounder, shrimp, oysters, yellowfin tuna, and grouper all occupy regular spots, while conch and squid show up from time to time. Berndt confers regularly with local seafood brokers, who call with reports of the latest catch. He also offers some surprises, including Asian-inspired shrimp stir-fry linguini, Creole-marinated alligator-and-jalapeño bites, and, in honor of his European childhood, Bavarian soft pretzels.

Yellowfin tuna with wasabi butter.PHOTOGRAPH BY CHARLES HARRIS

“It’s a wonderful opportunity for me,” Berndt says. “From the people to the climate, everything suits me. I’ve basically been around the world, and this is the [place] I’d pick.”

 

• • •
 

The Saltwater Grill has deep roots in North Carolina. Pierce was born and raised in Wilson, while Egan, like Berndt, came from a Marine family and spent much of his youth in nearby Jacksonville.

Their restaurant draws on the everybody-knows-everybody air of small-town Swansboro, even though many of their customers are out-of-towners.

“We meet some very, very, very interesting people,” Egan says. “We live where everybody else vacations. When those people come in the door, we want them to feel welcome.”

Mallory Parker, who has tended bar and served tables at the restaurant since it opened, drives the 35 minutes daily from Jacksonville to Swansboro. “That was one of the wonderful things — how beautiful it is and how happy people were to be here,” she says. “Everybody knows everybody, and I know them, too.”

She felt a quick, lasting connection when she met Pierce and Egan. “I realized these people were special,” she continues. “They’ve been at the bottom, and they’ve worked their way up. They know what it’s like to be in our shoes, so they treat us with understanding.”

Pierce and Egan, who live with their dogs in a loft above the restaurant, have become part of Swansboro’s civic structure. They work with other restaurant owners in the historic district. If one of the businesses runs low on ice or sugar, they share. Egan joined the Rotary Club; Pierce serves on the board of the Swansboro Area Development Foundation.

“The older we get, the more appreciation we have for what a wonderful community this is,” Egan says. “It’s awesome when your friends want to come and hang out where you work.”

Plus, when things don’t flow smoothly, all that water provides ready respite. “If you have a stressful day,” Pierce says, “you just hop in your boat and go far enough away that you can see if the restaurant is on fire, and then you come back. A little salt water cures everybody.”

Market Place Kitchen & Bar

Market Place Kitchen & Bar

A new restaurant opens up in Woodbury and brings a great vibe to the area. With a bustling bar scene and an impressive array of dishes on its menu, be prepared to wait for a table.

Driving on Route 6 by the intersection of Route 64, we have all noticed the beautiful barn-like structure that has been vacant for some time, but now we have a reason to turn into the parking lot. Touted as a “modern American restaurant”, Market Place Kitchen & Bar is just that. Specializing in American farm-to-table cuisine, they regularly update their food and drink menus to reflect what is currently fresh from their farmers. Executive Chef Steve Scarzella uses local and organic ingredients, and restauranteurs Eli Hawi, Ayman Hawi, and Marc Anderson pride themselves on following a progressive approach towards healthy and sustainable foods.

THE MAIN DINING AREA AT MARKET PLACE.
THE MAIN DINING AREA AT MARKET PLACE.

The interior of the space is made of sustainable and local materials, utilizing beautiful 300-year-old barn wood. The large dining area is open to the kitchen and has a friendly, casual feel.

FOR STARTERS, SMOKED BACON MUSSELS AND CRISPY CALAMARI
FOR STARTERS, SMOKED BACON MUSSELS AND CRISPY CALAMARI

Your meal begins with a delicious and warm crusty bread served with artichoke and roasted garlic butter. The plentiful menu offers up everything from sushi rolls to duck confit, from oysters to shrimp and grits, and that’s just the appetizers. “Market Place Boards” include a charcuterie board and a cheeseboard. For starters, they have delicious salads and soups and don’t forget to try their flatbreads. For main dishes, choose from house-made pasta to Chicken Marsala, a Fish Fry, and burgers and sandwiches, including a Braised Short Rib Grilled Cheese to die for. Truffle Fries with Aged Parmesan, Fine Herbs, and Truffle Aioli and Chickpea “Fries” with Sriracha Aioli are just two sumptuous offerings on their creative sides menu.

 

THIS RICH DESSERT CAN EASILY BE SHARED BY TWO OR THREE.
THIS RICH DESSERT CAN EASILY BE SHARED BY TWO OR THREE.

For dessert, try the flourless chocolate cake served with salted caramel gelato and a cranberry compote. So good! The cozy bar area at the front is large, yet fills up rather quickly. Their Cosmopolitans were fresh and tasty. All in all, Market Place is a welcome addition to the neighborhood and is a great place to meet up with friends.

A Seafood Spot Is Reopened, but Not Remade

 A Seafood Spot Is Reopened, but Not Remade

 

The Litchfield Saltwater Grille has three dining areas.

Credit…Wendy Carlson for The New York Times

 

When a popular restaurant is sold, it is natural to wonder what changes, if any, to expect. Will the new owners close the place indefinitely for extensive remodeling? How much of the previous menu will be retained? What kind of turnover will there be in the staff?

Fortunately, in the case of the Litchfield Saltwater Grille, which closed for all of two days when it changed hands last December, those types of questions seem to have been answered satisfactorily enough. There is still a raw bar, with ocean-fresh oysters and clams served on the half shell; steamed lobsters continue to be a mainstay; and the interior, with oak wainscoting offset by pastel walls, looks much as it always has. And that’s just the way the new owners, Andy Stowers and his wife, Brook Noel, want it.

 

Credit…Wendy Carlson for The New York Times

 

“We have to be careful because Litchfield is a fairly conservative market,” Mr. Stowers said when I talked with him by phone after my visits. He said the restaurant was well run before he and Ms. Noel arrived, and they have kept much of the staff. The most notable exception to that is the current chef, Robert Peotter, whom the owners brought from their home state of Wisconsin.

Mr. Peotter’s skill is evident in both simple and more complex dishes. An appetizer of fried calamari hit just the right balance of crunchy-chewiness, the squid’s rings and legs delicately coated in a gossamer layer of batter, with just enough morsels provided to stoke, not a stunt, the appetite. Oysters Alaska reflected a more ambitious assemblage of ingredients — dill, flying-fish roe, smoked salmon, and horseradish cream sauce, all layered over oysters on the half shell (from beds off Mystic) — that hit the palate with an explosion of harmonious flavors.

Oysters Saltafeller, an updating of the Rockefeller classic, was just as intoxicating. Six agreeably plump oysters, coated in a creamy blend of spinach, artichoke, and Parmesan and dotted with bits of bacon, were baked just past raw so that their inherent brininess melted into, and beautifully complemented, the cheesy, smoky nature of their sauce. And on rare sliced tuna, seared on the edges but sushi-red within, the blend of spices crusting the outside — salt, pepper, cumin — delivered an intriguing, endearing savoriness to what elsewhere has often been bland.

Litchfield Saltwater Grille hosting local food and brew night March 6

Litchfield Saltwater Grille hosting local food and brew night March 6

LITCHFIELD 

The Litchfield Saltwater Grille is hosting an evening of local food and local brews Wednesday, March 6, 6:30 to 9:30 p.m. Teaming up with Stamford’s Half Full Brewery, Saltwater Grille will host the Half-Full Beer Social, featuring a three-course meal, a raw bar, and beer tasting. There will be plenty of food, organizers say, to make sure that those in attendance won’t leave half-full.

Half Full founder and owner Conor Horrigan, a Litchfield native, will be on hand to present and talk about the four Half-Full beers that will be available for tasting.

Horrigan and Saltwater Grille owner Brett Clugston came up with the idea for the social.

Clugston said that it is basically a beer dinner but with more of an emphasis on walking around and mingling in a very open environment.

Clugston said that she hopes to get 40 or so people to make reservations for the social, which will take place at the dining area in the bar.

Given how hectic Saltwater is on weekends, especially Saturdays when they have live music, Clugston said that it made more sense to have the social on a weeknight.

“We turn away people on Saturday nights, we don’t usually have room,” she said. “So this is just something to make a night that’s usually a quieter night busier.”

The entrée consists of a choice between IPA battered fish and chips or braised beef and exotic mushrooms. Both will be served with Half Full IPA. The chocolate bread pudding will be served for dessert and four appetizers will be available, including bratwurst in puffed pastry and smoked mozzarella.

Throughout the night, patrons will have access to a raw bar that Clugston said will be displayed on ice. The raw bar, consisting of all fresh seafood, will include blue point oysters on the half shell, Rhode Island littleneck clams, peel and eat shrimp, and seafood salsa with white tortilla chips.

“You just walk up and you take it as a buffet,” Clugston said.

The four Half Full beers available are the Half Full Bright Ale, which Saltwater Grille always has on tap, the Half Full IPA, the Half Full Chocolate Brown Ale, and a Limited Small Batch Specialty Beer. The cost for everything is $50 per person.

According to Clugston, Saltwater Grille tries to have about five or six of these kinds of special events every year. Last year Saltwater Grille had a seafood jazz festival in July, a Saint Patrick’s Day Beer Tasting last March, and also holds an annual holiday toy drive.

For Clugston, the restaurant business is in her blood. Her parents have owned restaurants in Greenwich, Westport, and Bethel. She grew up working in restaurants, so it was only natural that she take on a place of her own, she said.

Her husband Albert, who started off as a sushi chef in Arizona, is the chef at Saltwater and wrote the menu for the Hall Full Social.

Clugston, originally from Newtown, has owned the Saltwater Grille in Litchfield for going on six years. She and her husband turned what was once Chuck’s steakhouse into the wine and seafood restaurant that it is today.

“We found this place and it was gorgeous,” Clugston said. “We changed it all up and (gave) it more of a wine country feel.”

This included turning the large salad bar into a raw bar and bringing in a list of about 450 wines, American and international. Clugston is also a sommelier. She felt that a fish house like Saltwater Grille was something that could fit in well in Litchfield since the town didn’t have one at the time.

The Litchfield Saltwater Grille is located at 26 Commons Drive, Route 202 in Litchfield. Visit www.litchfieldsaltwatergrille.org or call 860-567-4900.

Reach Ryan Flynn at 860-489-3121 extension 345.