Lunch: Grilled Tuna over Lemon-Mint Barley Salad

Recipe by Cynthia Nicholson The flavors of the vinaigrette are mirrored in the marinade, so there's a double dose of the refreshing combination of the lemon and mint.

This recipe includes superfoods such as:

Barley, Tuna, Lemon

Health benefits of Grilled Tuna over Lemon-Mint Barley Salad

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

3/4 cup finely chopped fresh mint, divided
1 teaspoon grated lemon rind
3 tablespoons plus 1 teaspoon fresh lemon juice, divided
3/4 teaspoon salt, divided
1/2 teaspoon crushed red pepper
3 garlic cloves, minced
4 (6-ounce) Yellowfin tuna steaks
2 1/4 cups water
1 cup uncooked pearl barley
2 cups chopped tomato
3/4 cup chopped green onions
2 tablespoons capers
2 tablespoons chopped pitted kalamata olives
1 tablespoon extravirgin olive oil
Cooking spray

Instructions

Combine 1/2 cup mint, lemon rind, 4 teaspoons lemon juice, 1/4 teaspoon salt, pepper, and garlic in a shallow dish; add tuna, turning to coat. Cover and refrigerate 30 minutes.
Combine 1/4 teaspoon salt and water in a medium saucepan; bring to a boil. Stir in barley; cover, reduce heat, and simmer 30 minutes or until liquid is absorbed. Remove from heat; cover and let stand 5 minutes. Spoon barley into a large bowl; cool slightly. Add remaining 1/4 cup mint, tomato, green onions, capers, and olives; stir well to combine. Combine remaining 1/4 teaspoon salt, remaining 2 tablespoons lemon juice, and oil, stirring well with a whisk. Drizzle over barley mixture; toss gently to coat. Set aside.
Prepare grill or broiler.
Place tuna steaks on a grill rack or broiler pan coated with cooking spray; cook 2 minutes on each side until tuna steaks are medium-rare or until desired degree of doneness. Spoon about 1 1/2 cups barley mixture onto each of 4 plates; top each serving with 1 tuna steak.

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