Duck, watermelon & herb salad with roast cashews

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Duck, watermelon & herb salad with roast cashews
50 min.
6
428kcal

Suggestions

Ingredients

  • medium duck breasts 
  •  ruby gem lettuces 
  • 150 radishes thinly sliced
  •  spring onion cut into long strips
  •  pink grapefruit 
  • 400 watermelon cut into thumb-size chunks
  • handful mint leaves leaves picked good
  • 100 roasted cashews salted roughly chopped
  •  bird's-eye chilli green red deseeded chopped
  • tbsp fish sauce 
  • tbsp juice of lime 
  • tbsp muscovado sugar light
  • tbsp tamarind paste (see tip, below)

Equipment

  • food processor
  • frying pan

Directions

  1. Place the duck breasts, skin-side up, on a board. Score the skin all the way through, cutting down to, but not into, the flesh. Make sure you score all the way to the edges. This will ensure the skin doesnt pull the flesh in as it shrinks.
  2. Season the skin with a generous amount of salt and freshly ground black pepper.
  3. Place the duck, skin-side down, in a solid heavy-based cold pan, then put the pan over a medium heat. Now do not touch anything, do not move the pan. What will happen over the next 10-12 mins is that the fat under the skin will slowly melt, then the skin will brown and go crisp. Once all the fat has run from the skin, there will be a good 1-2cm of duck fat in the pan. Spoon off the excess fat, season the flesh side now (not before), then turn the duck over. Cook for 2 mins, then increase the temperature to full for just 1 min. Take off the heat, then leave in the pan to rest for 5 mins.
  4. For the dressing, put all the ingredients into a small food processor and whizz.
  5. Remove the 2 outer leaves from each head of lettuce and discard, then peel the leaves away, one at a time.
  6. Lay them out on a big serving plate.
  7. Thinly slice the duck, then toss with the radishes, spring onions, grapefruit, watermelon, herbs and some of the dressing.
  8. Spread over the leaves and scatter the nuts over the top.
  9. Drizzle more dressing over and serve.

Nutrition Facts

Calories428kcal
Protein34.36%
Fat30.28%
Carbs35.36%

Properties

Glycemic Index
55.11
Glycemic Load
9.45
Inflammation Score
-10
Nutrition Score
44.091739094776%

Flavonoids

Pelargonidin
15.78mg
Eriodictyol
0.11mg
Hesperetin
0.75mg
Naringenin
27.87mg
Apigenin
0.01mg
Luteolin
0.84mg
Kaempferol
0.61mg
Myricetin
0.01mg
Quercetin
1.02mg

Nutrients percent of daily need

Calories:428.37kcal
21.42%
Fat:15.16g
23.33%
Saturated Fat:3.7g
23.11%
Carbohydrates:39.84g
13.28%
Net Carbohydrates:32.83g
11.94%
Sugar:25.01g
27.78%
Cholesterol:116.01mg
38.67%
Sodium:684.49mg
29.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.72g
77.44%
Vitamin B12:19.62µg
326.92%
Vitamin C:113.29mg
137.32%
Vitamin B6:1.9mg
94.88%
Vitamin B2:1.09mg
63.86%
Vitamin B1:0.9mg
59.75%
Copper:1.1mg
54.9%
Phosphorus:540.04mg
54%
Iron:9.67mg
53.75%
Potassium:1800mg
51.43%
Selenium:34.01µg
48.59%
Vitamin A:2284.92IU
45.7%
Manganese:0.89mg
44.6%
Magnesium:172.78mg
43.2%
Folate:157.56µg
39.39%
Vitamin B3:7.79mg
38.96%
Vitamin K:31.48µg
29.99%
Fiber:7.01g
28.04%
Vitamin B5:2.43mg
24.34%
Zinc:3.33mg
22.18%
Calcium:111.93mg
11.19%
Vitamin E:0.8mg
5.36%