We love duck, and although it is not terribly good for you (it contains a lot of fat between the skin and the meat), it is not as bad as you think. In fact, without skin and visible fat, duck meat has less fat than roasted skinless chicken breasts. But seriously who can resist the crispy delicious skin of roast duck? Not me! Furthermore, duck meat is surprisingly nutrient dense, provides high-quality protein and contains essential amino acids.
2 duck breast, pat dry and score the duck breast
1 green mango, shredded or grated
2-3 spring onions, thinly sliced
2 Asian shallots, thinly sliced
1 long red chilli, julienned or diced.
basil, mint, coriander, chopped
3 Tbs fish sauce
The juice of two limes
2 Tbs of sweet chilli sauce
1/2 tsp brown sugar
For the duck…
Using a mortar and pestle, crush the spices until well ground (or use five spice powder if you prefer).
Rub the spice mix all over the duck breast.
Heat a frypan until hot (do not add oil). Place duck skin side down and cook for a few minutes, on moderate heat, until fat renders.
Then place the duck into a preheated oven, set at 210c, for 15 minutes. Remove the duck from the oven and let it rest for 10 minutes before slicing.
For the salad…
Put all the ingredients for the dressing in a jar and give it a good shake. Refrigerate until needed.
Combine all the salad ingredients and dress the salad at the time of serving.
Serve the sliced duck with the mango salad for a fresh zesty treat.
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