O2 Fitness Food of the Week: Grapes

Sep 29, 2013

Grapes are an excellent source of phytonutrients, which may help lower the risk of developing some diseases.

This small fruit is an excellent source of manganese, a very good source of vitamin K (bone health), good sources of vitamin B6 and potassium (heart health) and vitamin C (immune support).  Throughout September and early October, look for locally grown grapes at a farmers market or roadside farm market.

bunch of grapes isolated over a white background

Tart and Crunchy Fresh Tuna Salad

Makes 4 servings


  • 2 large fresh tuna steaks (about 1 ½ pounds)
  • 2 lemons, thinly sliced, plus ½ lemon
    zested and juiced, as needed
  • Kosher salt
  • Freshly ground black pepper
  • 1 cup fat free Greek yogurt
  • ½ cup halved red grapes
  • ¼ cup toasted and chopped walnuts


  • Preheat oven to 350°.
  • Put a large sheet of parchment paper on a baking sheet.
  • Arrange the lemon slices on the parchment, slightly overlapping, covering in an area just larger than the size of the tuna steaks.
  • Season the tuna well on both sides with salt and pepper and arrange them directly on the lemon slices.
  • Sprinkle the zest evenly over the tuna.
  • Bring the 2 long sides of parchment together and fold down over the tuna; fold the ends of the parchment and tuck them under the fish like an envelope.
  • Roast in the oven until cooked through, about 18 to 20 minutes; the tuna should flake easily with a fork and is no longer pink in the center
  • Open the parchment packet and let the tuna cool until it can be handled, then flake it with a fork.
  • Transfer to a serving bowl along with any cooking juices it has released.
  • Add the yogurt, grapes, and walnuts and stir to combine.
  • Season with salt and pepper and freshly squeezed lemon juice, to taste. Serve immediately or refrigerate until ready to eat.

Serve this healthy salad on butter lettuce leaves, on a slice of toasted seedy whole wheat bread, with fresh cantaloupe slices, or eat straight out of the refrigerator with a fork!

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