O2 Fitness Food of the Week: Grapes

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.

Tart and Crunchy Fresh Tuna Salad

Makes 4 servings

Ingredients:

• 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

Directions:

• 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!