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
- 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!