Five spice duck salad

five spice duck salad

Serves 2

  • 1 large duck breast

  • 1 teaspoon Chinese five spice powder

  • 1 pomegranate, halved

  • 3 spring onions, trimmed and sliced

  • 1 sprig fresh coriander, leaves picked

  • a few sprigs watercress

  • ½ ripe mango, peeled and cut into chunks

  • juice of ½ lime

  • sesame oil, to drizzle

  • 1 little gem lettuce

Season the duck breast and dust with Chinese five spice powder. Put in a medium-hot frying pan and fry very gently for 5 minutes, turning halfway, until lots of fat has come out of the skin and the skin is golden brown. Take out of the pan and slice thinly – the duck will still be raw in the middle but don't worry! Discard the fat from the pan and put the sliced duck back in. Stir fry for a few minutes, until cooked through and crispy. Set aside.



Mix the pomegranate seeds, spring onions, coriander, watercress, mango and crispy duck together. Dress with the lime juice and a drizzle of sesame oil. Season to taste.



Separate the lettuce leaves and arrange on plates. Top with the dressed salad to serve.

Nutritional Information

Five spice duck salad

With juicy mango and pomegranate

0 foodies cooked this
This exotic duck salad has got it all going on – crunch, spice, juicy fruit and tasty crispy duck
Serves 2
20m
Super easy
Print this recipe
Method



Season the duck breast and dust with Chinese five spice powder. Put in a medium-hot frying pan and fry very gently for 5 minutes, turning halfway, until lots of fat has come out of the skin and the skin is golden brown. Take out of the pan and slice thinly – the duck will still be raw in the middle but don't worry! Discard the fat from the pan and put the sliced duck back in. Stir fry for a few minutes, until cooked through and crispy. Set aside.

Mix the pomegranate seeds, spring onions, coriander, watercress, mango and crispy duck together. Dress with the lime juice and a drizzle of sesame oil. Season to taste.

Separate the lettuce leaves and arrange on plates. Top with the dressed salad to serve.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 295
    15%
  • Carbs 12.8g
    5%
  • Sugar 11.8g 13%
  • Fat 15.6g 22%
  • Saturates 3.5g 18%
  • Protein 24.3g 54%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 large duck breast

  • 1 teaspoon Chinese five spice powder

  • 1 pomegranate, halved

  • 3 spring onions, trimmed and sliced

  • 1 sprig fresh coriander, leaves picked

  • a few sprigs watercress

  • ½ ripe mango, peeled and cut into chunks

  • juice of ½ lime

  • sesame oil, to drizzle

  • 1 little gem lettuce