Tuna and beans count selenium as antioxidant sources (choose a colorful bean to add anthocyanins). While the tomatoes have lycopene, sauteeing them with a little olive oil boosts this antioxidant's bioavailability.
With seared tuna, toasted nori, sliced avocado, and brown rice, this dish is like a deconstructed tuna-avocado roll. Substitute your protein of choice for the tuna. Shrimp, salmon, chicken, and tofu all work well.
Resist the urge to rinse cooked pasta with cold water to bring it to room temperature; this washes away most of its starch, which helps the sauce and other ingredients adhere. Instead, drain pasta, drizzle with olive oil, spread on a rimmed baking sheet, and refrigerate for about 10 minutes.