22574

Duck, mango and watercress salad

  • serves 2
  • Easy

This fresh, flavourful duck, mango and watercress salad is ready in just 30 minutes nd is under 500 calories - perfect for a midweek meal

Advertisement

Ingredients

  • duck breasts 2, skin scored
  • Chinese five-spice 1 tsp
  • soy sauce 2 tsp
  • sesame oil 1 tsp
  • honey or brown sugar 1 tsp
  • rice vinegar 2 tsp
  • mango 1, peeled and sliced
  • red onion 1/2, finely sliced
  • watercress 2 handfuls

Method

  • Step 1

    Heat the oven to 200C/fan 180C/gas 6. Put the duck in an ovenproof frying pan, skin-side down, and cook for 8-10 minutes until the skin is crisp and golden and a lot of the fat has rendered out.

  • Step 2

    Mix the five-spice with 1/2 tsp sea salt, flip the breasts so they are skin-side up and sprinkle over the spice mix. Cook in the oven for 10 minutes. Rest for 5 minutes while you make the salad. Whisk the soy, sesame, sugar and vinegar. Toss with the mango and onion then toss with the watercress. Slice the duck and add to the salad.

Nutritional Information

  • Kcals 441
  • Carbs 27.9g
  • Protein 38.8g
  • Fat 18.5g
  • Salt 2.3g
  • Saturates 4.7g
  • Fibre 4g
Advertisement