How Vitamin C Supports a Healthy Immune System

Vitamin C is a water-soluble vitamin that helps support a healthy immune system. You must consume vitamin C from the foods you eat every day since your body cannot make it. Vitamin C, also known as ascorbic acid, is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds in the body. It can also repair and maintain healthy bones, teeth, skin, and cartilage. Vitamin C is an antioxidant that can fight free radicals in the body. This may help prevent or delay certain cancers and heart disease, along with promoting healthy aging. Vitamin C from foods also seems to reduce the risk of cartilage loss in those with osteoarthritis.

Some research shows that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people. However, other studies showed there was a greater risk of side effects of high doses of vitamin C supplements. It is important to check with your doctor or registered dietitian nutritionist before taking any supplements.

Sources of vitamin C are abundant in several foods. These include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts, and kiwifruit. You can enjoy these foods raw or cooked, but it is important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.

Vegetarians may be especially interested to know that vitamin C helps the body to better absorb non-heme iron, which is found in plant foods such as beans, spinach, and quinoa. To get this benefit, combine vitamin C-rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges.

Source: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system 

Berries and Spinach Smoothie

 Ingredients

• 2 cups frozen unsweetened strawberries
• ½ cup blueberries
• 1 banana cut in chunks
• ½ kiwi, sliced
• 2 cups fresh spinach 
• ½ cup ice cubes
• 1 cup fat-free milk
• ½ cup 100-percent apple juice

Directions
Before you begin: Wash your hands.

1. Combine strawberries, blueberries, banana, kiwi, spinach, ice cubes, fat-free milk, and apple juice in blender. Blend until smooth. Serve in a cup.

Nutrition Information
Serving size: 1 cup
Serves: 4
Calories: 100; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 45mg; Total Carbohydrate: 25g; Dietary Fiber: 4g; Protein: 3g; Calcium: 101mg.

Source: https://www.eatright.org/food/planning-and-prep/recipes/berries-and-spinach-smoothie-recipe

Tips for Choosing a Nutrient-Rich Diet

Nutrient-rich foods are plentiful and easy to include in our diets. Try these easy tips to make sure you are getting an adequate amount:

• Keep your plate colorful! Include vibrantly colored vegetables and brightly colored fruits

• Some examples of vegetables are red, green, or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, potatoes, snap peas, or whole radishes.

• Choose whole-grain, fortified, and fiber-rich grains

• Try low-fat and fat-free milk, cheese, and yogurt or fortified plant-based alternatives

• Select lean meats, poultry, fish, eggs, soyfoods such as tofu and tempeh, beans, lentils, and nuts

Source: https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/tips-for-choosing-a-nutrient-rich-diet 

Easy Pasta Salad with Chicken and Vegetables Recipe

Ingredients

• 1 15-ounce can garbanzo beans, drained, and rinsed
• 1 6-ounce can chicken breast packed in water, drained, and rinsed
• ½ cup balsamic vinaigrette salad dressing
• 16 ounces uncooked whole-wheat pasta
• 1 10-ounce bag frozen mixed vegetables

Directions

1. Always wash your hands first.
2. Bring a gallon-sized pot of water to boil. Cook pasta according to package instructions.
3. Two minutes before pasta is finished cooking, add in the frozen mixed vegetables. Once pasta is cooked and vegetables are tender, drain into colander.
4. While pasta and vegetables are cooking, gently mix the rinsed and drained beans, chicken, and
5. salad dressing in a large bowl until combined.
6. Add the pasta and vegetables to the bowl and mix with the beans, chicken, and salad dressing.

Serve salad warm or cold.

Cooking Tips

Garbanzo beans are also known as chickpeas and can be substituted for any type of bean. You can use tuna in place of canned chicken breast. Opt for smaller pasta such as rotini, macaroni, or shells, which are similar in size to the vegetables and chicken. This will allow for a better mixture of ingredients and dressing.

Nutrition Information

 Serving size: 1 cup                                                                                                    Serves: 10

Calories: 315; Total fat: 9g; Sat. fat: 1.5g; Chol.: 14mg; Sodium: 235mg; Carb.: 46g; Fiber: 5g;    Sugars: 2g; Protein 15g

Source: https://www.eatright.org/food/planning-and-prep/recipes/easy-pasta-salad-with-chicken-and-vegetables-recipe

 

Different Kinds of Lettuces and Greens

Lettuce is a commonly eaten vegetable in the United States. It is a type of leafy green that is either light or dark in color. Dark-green leafy greens are more nutrient-rich and have antioxidant properties such as beta carotene, which helps form vitamin A in the body and may help lower risks of diseases. It is common to see them contain nutrients such as folate, potassium, and dietary fiber. Greens also have lutein, an antioxidant that contributes to good vision and may help protect macular degeneration in your eyes.

You can mix variations of greens to help your salad with flavor, color, and texture:

• For a peppery flavor: arugula or watercress

• For leaves that are not green: red-and-white radicchio

• For flavor with a “bite”: chicory or escarole

• For a mild flavor and delicate green color: mâche, Boston or Bibb lettuce

• For a deep-green color: spinach

• For a crisp texture: Romaine

Leafy greens can be used for cooking as well. Spinach, kale, and collard greens can be sautéed in a little oil and seasoned with spices such as garlic and a little salt and pepper. Greens will usually shrink in half when cooked. They can also be added to soups, stews, casseroles, and other dishes. For example, you can add them to omelets or homemade soups. Make sure to wash and dry the leaves thoroughly before using and keep them refrigerated. Enjoy them within a few days, so they do not get spoiled or wilted. 

Source: https://www.eatright.org/food/nutrition/healthy-eating/different-kinds-of-lettuces-and-greens

Simple Salmon Cakes Recipe

This is a quick and easy recipe that can be used on busy days. This recipe is an inexpensive way to get omega-3s, which have anti-inflammatory properties that also may help fight heart disease. You can also add a side salad to complete this meal.

Ingredients:

1 7.5-ounce can salmon, skin removed

¼ cup plain, dry breadcrumbs

½ cup finely chopped red onion

2 tablespoons chopped fresh dill, or 1 teaspoon dried

1 egg, lightly beaten

1 tablespoon reduced-fat mayonnaise

2 teaspoons horseradish

Vegetable oil cooking spray

Directions:

Wash your hands.

Mix all the ingredients except the cooking spray in a medium-size bowl.

Form into 4 equal-size patties.

Coat a medium nonstick pan with the cooking spray, heat over medium heat.

Cook the salmon cakes on both sides until golden brown.

Chili sauce may be used instead of horseradish.

Nutrition Information: 

Serving size: 2 patties; Serves 2; Calories: 280; Total fat: 11g; Saturated fat: 2.5g; Cholesterol: 155mg; Sodium: 300mg; Total Carbohydrate: 16g; Dietary Fiber: 1g; Protein: 27g.

Source: https://www.eatright.org/food/planning-and-prep/recipes/simple-salmon-cakes-recipe 

Safe Handling Tips for Raw Meat

As summer temperatures start to happen, grilling becomes more popular. Food safety for sausage, hamburgers, ribs, and other types of meat must be kept in mind to reduce your risk of food poisoning.

Shop Smart 

• Look for a "safe food handling" label on the package. This label explains how to safely store, prepare, and handle raw meat at home.
• Choose packages that are tightly wrapped. This helps prevent raw meat from leaking juices onto other foods in the cart.
• Ask to have raw meat bagged separately from other groceries at the checkout.

Store Safely

• Always handle food after washing your hands.
• Store raw meat on the lowest shelf in the refrigerator.
• When refrigerated, use ground meats within two days of purchase. Whole cuts of meat, such as pork chops, steak and ribs, should be used within three to five days of purchase. 

Prepare Wisely

• Wash hands thoroughly for at least 20 seconds before, during, and after preparing food, especially after handling raw meat.
• Defrost frozen meat in the refrigerator, microwave, or under cold running water. Never defrost on the counter!
• Use two separate cutting boards to avoid cross-contamination. Use one for raw meat, poultry, and seafood, and the other for ready-to-eat foods.
• Use a food thermometer to ensure foods are cooked to their proper internal temperature. Whole cuts of meat, such as steaks, chops or roasts should be cooked to 145°F, and ground meats should be 160°F. Chicken and turkey should always be cooked to a minimum internal temperature of 165°F.
• Keep meat refrigerated. Discard any food left unrefrigerated for more than two hours, or one hour if the temperature is above 90°F.

Source: https://www.eatright.org/homefoodsafety/safety-tips/food/safe-handling-tips-for-raw-meat

Napa Valley Glazed Salmon Recipe

This delicious salmon recipe is ready in less than 30 minutes! The white droplets that accumulate on the top of salmon are rich in omega-3s, along with the gray-colored meat right next to the skin. Optional: serve with grilled leeks over white beans seasoned with vinegar, honey, and fresh thyme, or add gently steamed baby spinach.

Ingredients:

2 tablespoons honey

1 teaspoon dried thyme

2 teaspoons Dijon mustard

1 teaspoon finely grated lemon zest

1 teaspoon white pepper

1¼ pounds salmon, cut into 4 pieces

Directions:

1. Wash your hands.

2. Preheat oven to 350°F.

3. Combine the honey, thyme, mustard, lemon zest and pepper in a small bowl. Arrange the salmon, with the skin side down, in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet.

4. Bake, uncovered, for 20 minutes, or until the internal temperature reaches 145°F and flesh flakes with a fork.

Nutrition Information: 

Serving size: 3 ounces

Serves 4

Calories: 270; Total fat: 11g; Saturated fat: 1.5g; Cholesterol: 90mg; Sodium: 135mg; Total carbohydrate: 10g; Dietary fiber: 0g; Protein: 32g

Source: https://www.eatright.org/food/planning-and-prep/recipes/napa-valley-glazed-salmon-recipe 

What is Potassium?

Potassium is a mineral that is needed in your diet. It helps muscles contract, regulates fluid and mineral balance, and maintains normal blood pressure by limiting the effect of sodium. It may reduce the risk of recurrent kidney stones and bone loss as we age. It is an under consumed nutrient that is considered a public health concern. Guidelines recommend males 19 or older to consume 3,400 mg of potassium per day and females to consume 2,600 mg daily. To make sure you are meeting your daily potassium goal, try to eat a range of foods including leafy greens, vegetables, or dairy products. Some examples of these foods that you can add to your menu are: 

• 1 cup cooked spinach: 840 mg
• 1 medium baked potato with skin: 930 mg
• 1 cup cooked broccoli: 460 mg
• 1 cup chopped tomatoes: 430 mg
• 1 medium banana: 420 mg
• 1 cup cooked quinoa: 320 mg

Including a variety of foods can help meet your daily potassium needs!

Source: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-is-potassium 

How to Handle Food Cravings

Food cravings can become overwhelming and lead to overindulgence and feelings of guilt, especially when people follow restrictive diets or completely cut out groups of foods. You can maintain foods you enjoy eating by having a balanced eating plan. For example, if you sometimes crave chocolate, try to eat dark chocolate in small amounts so you're less likely to overeat it. Another tip includes scheduling your snacks. Try to keep portable, nutrient-dense snacks in your desk, backpack or car. One more thought is to keep a craving journal. Note the time of day your craving appeared, how long it lasted, the food you craved, and how you handled the situation. All of these are good ideas to help handle food cravings. 

Source: https://www.eatright.org/health/weight-loss/tips-for-weight-loss/how-to-handle-food-cravings

Helpful Tips for Healthy Holiday Parties

As the holidays approach, there are many options to lighten up your party’s offerings without sacrificing taste.

Try swapping out a few ingredients with these simple tips:

• Use two egg whites in place of one egg to reduce dietary cholesterol.
• Try low-sodium vegetable broth in your mashed potatoes to add flavor and cut back on added butter or margarine.
• Substitute a small amount of applesauce for oil, margarine, or butter in quick breads and muffins. 
• Try using fat-free yogurt in place of sour cream or mayonnaise for dips and sauces.
• Try sliced or slivered almonds instead of fried onion rings for a delicious, crunchy topping.
• Choose reduced-fat or fat-free cheese for casseroles.

Pack your shopping cart with plenty of fresh produce, including sweet potatoes, broccoli, carrots, green beans, and winter squash. Apples, cranberries, and pears combine easily for a tasty salad, fruit crisp, or topping for the turkey.

If you are a guest at a party or gathering, consider these tips to keep your night healthy, safe, and happy:

• Try starting your day with a small meal that includes whole grains, fruits, vegetables, and lean protein.
• Consider eating a small meal before the event so you are not tempted to overeat later.
• Socialize into the festivities before seeking out the buffet.
• Savor foods you truly enjoy and skip those that do not interest you.

The holidays are a great time for celebration with family and friends over food and drinks. With these tips, you can enjoy these foods mindfully and still experience what the season has to offer. 

Source: https://www.eatright.org/health/lifestyle/seasonal/helpful-tips-for-healthy-holiday-parties

Quick Penne Pasta with Veggies Recipe

Make a fast, meatless meal with broccoli, pasta, and freshly shredded Parmesan cheese. It's kid-friendly, packed with vitamins and minerals, and bursting with layers of rich flavor. 

Ingredients

8 ounces uncooked penne pasta

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

1 16-ounce package frozen broccoli florets, thawed

1 16-ounce can garbanzo beans, drained and rinsed

1 medium-size red bell pepper, thinly sliced; slices halved

½ teaspoon salt

¼ cup freshly grated or shredded Parmesan cheese

Freshly ground black pepper to taste

Directions

1. Cook the pasta in boiling salted water according to the package directions. 

2. Heat the oil in a large skillet over low heat.

3. Add the garlic and sauté 5 minutes, allowing the flavors to fully release into the oil.

4. Add the broccoli, beans, pepper, 3 tablespoons water, and salt.

5. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot and the pepper is crisp tender.

6. Toss the pasta with the vegetables. Top with the Parmesan cheese and fresh pepper.

7. For a spicier flavor, add more garlic and/or pepper.

Nutrition Information

Serving size: 1 Cup

Serves 8

Calories: 265; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 2mg; Sodium: 215mg; Total Carbohydrate: 41g; Dietary Fiber: 7g; Protein: 12g.

Source: https://www.eatright.org/food/planning-and-prep/recipes/quick-penne-pasta-with-veggies-recipe

Outdoor Dining

When temperatures rise, the risks of food poisoning do as well. Use these tips to keep outdoor dining safe:

• Soap up frequently. Wash hands before, during, and after food preparation. Also, scrub the grill with hot, soapy water before cooking.
• Prepare food correctly. Thaw frozen foods in the refrigerator or microwave, not outside or on the countertop. Marinate foods in the refrigerator, and do not reuse marinade that was used on raw meat unless it's boiled first. 
• Keep coolers cool. All perishable food items should be refrigerated properly below 40°F. Place a refrigerator thermometer in the cooler to make sure it is stored correctly. Transport the cooler in an air-conditioned car.
• Prevent cross-contamination. Keep raw meats, poultry, seafood, and eggs separate from ready-to-eat foods, along with utensils for each of them. 
• Prevent bacterial growth. Do not leave food outside in hot weather (90°F or above) for more than one hour. Throw away all perishable foods if they have not been refrigerated for an hour.
• Stay in tune with temps. Use a food thermometer to make sure grilled foods such as hamburgers are cooked to a minimum of 160°F, chicken to 165°F, and hot dogs to 160°F.  

For more tips, go to: https://www.eatright.org/homefoodsafety/safety-tips/outdoor-dining/outdoor-dining

Healthy Eating for Women

            A balanced diet is important for the health of both women and men. Healthful foods should be eaten from all the food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean protein. Physical activity is another important part of a woman’s health, which can include strength, balance, flexibility, and stress management. Women need special nutrients throughout their stages of life. Nutrient-rich foods reduce the risk of disease and provide energy. Some examples of these for a healthy eating plan include:

• At least three ounces of whole grains, such as whole-grain bread, whole-wheat cereal, whole-wheat pasta, brown rice, or oats.
• Three servings of low-fat or fat-free dairy products, including milk, yogurt, or cheese.
• Five to five-and-a-half servings of protein, such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts, and seeds.
• Two cups of fruits, which can be fresh, frozen, or canned without added sugar.
• Two-and-a-half cups of colorful vegetables, which can also be fresh, frozen, or canned without added salt.

Iron-rich Foods
            Iron is key for women’s health and energy levels prior to menopause. Foods that provide iron include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils, and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed when eaten with vitamin C-rich foods. Some good examples of this pair could be to eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices, or tomatoes in lentil soup. 

Folate (and Folic Acid) During the Reproductive Years
            Eating enough folate (or folic acid) is needed for women during childbearing ages to help decrease the risk of birth defects. Women who are not pregnant require 400 micrograms (mcg) of folate or folic acid per day, while women who are pregnant or breast-feeding require 600 mcg and 500 mcg per day, respectively. Eating adequate amounts of food that naturally contain folate help increase your intake of this B vitamin; citrus fruits, leafy greens, beans, and peas are all good sources.
Daily Calcium and Vitamin D Requirements
            Women need to eat a variety of calcium-rich foods each day for healthy bones and teeth. Calcium keeps bones strong and helps to reduce the risk of osteoporosis, which is a bone disease that causes bones to become weak and break easily. Calcium-rich foods include low-fat or fat-free milk, yogurt, and cheese, along with sardines, tofu (if made with calcium sulfate), and calcium-fortified foods, such as plant-based milk alternatives, juices, and cereals. Adequate Vitamin D intakes increase as women get older. Some good sources of Vitamin D include fatty fish, such as salmon, along with eggs and fortified foods and beverages such as milk, plant-based milk alternatives, some yogurts, and some juices. 
Food and Beverages to Limit
            Women should avoid excess saturated fat, added sugars, and alcohol. The following tips explain how to accomplish this. 

• Limit sweetened beverages, including soft drinks, along with candy, cookies, pastries, and other desserts.
• Limit alcohol intake to one drink per day if you choose to drink and are of legal age. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
• Eat fewer foods that are high in saturated fat. Try low-fat or fat-free dairy products and lean proteins. Cook with olive oil instead of butter and coconut oil. Incorporate more plant-based foods, such as beans, lentils, and tofu in your diet. 

Source: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women

Staying Away from Fad Diets

There are many diets out today that claim to be the best there is. However, if a diet sounds too good to be true, chances are it probably is. There are several conflicting claims that may confuse consumers. There are not any foods or pills that can magically burn fat or alter your genetic code. Some ingredients in supplements can be even dangerous or deadly for some people. Therefore, it is important to stay away from diet plans, pills, or products that claim

• Rapid Weight Loss- Losing weight too quickly will cause the loss of muscle, bone, and water. You are also more likely to regain the pounds. Instead, eat in a way that will help you feel nourished and energized. 
• Quantities and Limitations- Some diets promote unlimited quantities of specific foods, which should not be followed. Avoid diets that eliminate or restrict entire food groups or macronutrients, such as carbohydrates.
• Specific Food Combinations- Combining certain foods or eating at specific times of day will not help with weight loss, as there is no evidence to support this claim. Also, eating “wrong” food combinations does not cause them to turn to fat immediately or to produce toxins in your intestines, as some diets claim.
• Rigid Menus- Limiting food choices might be difficult to follow through. A diet plan might not be for you if you can not eat the same way for the rest of your life. 
• No need to exercise- For good health, regular physical activity is necessary. It is important to aim for 30 to 60 minutes a day of physical activities you enjoy on most days of the week.

For more information on fad dieting and eating well, go to: https://www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets

Basics of Carbohydrate Loading for Sports Performance

During physical activity, carbohydrates are the main source of foods that are burned for energy in our bodies. We store some of the carbohydrates in our liver and muscles as glycogen. Carb loading, which means eating a lot of carbohydrate foods to maximize glycogen storage approximately 3 days prior to an event, provides athletes with sustained energy during their activity. Taking part in a high-carb diet can help athletes perform at their very best. Carb loading can successfully be done using whole-grain breads, cereals, pasta, and vegetables. Depending on their bodies, athletic event, and training, the amount of carbs will differ for each athlete based on their specific needs. However, eating a high amount of carbs that the body is not used to could affect their performance in the long run, due to distress in the gastrointestinal area. The foods eaten during carb loading before an event should be similar to the ones they eat during the day of an event. It is also important to replenish your body with nutrients after the event. Some examples include a whole-grain bagel or carrot sticks. Eating nutrient-dense carbohydrates is crucial for maximizing performance for athletes. 

Find this information and more at: https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/basics-of-carbohydrate-loading-for-sports-performance and https://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes#1

Five Tips for Enjoying the Holiday Without Gaining Weight

An American tradition during the holidays is having a big meal with family. Interestingly enough during holiday times, Americans can gain about one to two pounds. However, there are a few ways to avoid gaining weight during the holidays.

Don’t Skip Meals

Skipping meals during the day can result in overeating at dinner. As several people have said, breakfast is the most important meal of the day. This is true because those who eat in the morning tend to consume fewer calories throughout the day. Some important habits to follow to not feel hungry are to eat fiber from foods like fruits, vegetables and whole grains. These foods are high in volume and will satisfy hunger, yet they are lower in calories. 

Eat Small Portions

Holiday meals tend to be large and buffet-style. Most of the time, people eat second, or even third, helpings. A common mistake is eating large portions of foods that are perceived as healthy. It's important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation.

Pick a Strategy to Avoid Overeating

There are many strategies to help you avoid overeating. Using a smaller plate allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Eating a salad before your meal can help you eat fewer calories overall. It is important to pick one or more of these strategies and use it to avoid overeating.

Keep Moving

Finally, after dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids.

Visit with a Registered Dietitian Nutritionist

If you are hosting during the holidays, it is important to provide nutrient-dense foods and good portion sizes for your guests. For more information on eating well, contact a registered dietitian nutritionist in your area.

With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday times! 

For more information, visit: https://www.eatright.org/health/lifestyle/holidays/how-to-enjoy-the-holiday-without-the-weight-gain

Grilled Tuna Steaks with Roasted Tomatoes Recipe

Tuna is a high protein food that provides a gooddose of omega-3 fatty acids, which can help lower blood pressure and increase strength in your immune system. It also offers a low amount of saturated fats, which in turn lowers your risk for heart disease.

Ingredients

4 small tuna steaks (about 4 to 6 ounces each, with bone)
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 tablespoon lemon juice
Vegetable oil cooking spray
½ teaspoon salt
¼ cup finely diced red onion (½ onion)
2 cloves garlic, minced
2 cups cherry or pear tomatoes, cut in halves
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon capers, optional
Freshly ground black pepper, to taste

Directions

1. Rinse the fish and pat it dry with paper towels. Place it in a glass pie plate and drizzle with olive oil and lemon juice. Let the fish marinate in the refrigerator for at least 15 minutes and up to 4 hours.

2. Preheat grill. Place the tuna on a double-thick sheet of aluminum foil that has been sprayed with the cooking spray; place it on the grill. Grill the fish, turning it once, until it flakes and is not quite opaque in the center. This takes between 4 and 8 minutes per side, depending on the thickness of the fish.

3. Preheat oven to 400ºF. Combine the remaining 2 teaspoons of olive oil, the chopped onion and the garlic in a glass, oven-safe pie plate. Bake for 7 to 8 minutes, stirring halfway through. Mix the salt into the tomatoes; stir the tomatoes into the onion mixture and continue to roast for 4 to 5 minutes, until the tomatoes are warmed and the onion is starting to brown. Remove from the oven, stir in the chopped parsley and capers, if using. Spoon the mixture evenly over the grilled tuna steaks. Add the desired amount of black pepper.

Retrieved from: https://www.eatright.org/food/planning-and-prep/recipes/grilled-tuna-steaks-with-roasted-tomatoes-recipe