Duck with oriental passion fruit & orange sauce

Gluten Free
Dairy Free
Health score
9%
Duck with oriental passion fruit & orange sauce
40 min.
2
380kcal

Suggestions


Indulge in a culinary adventure with our exquisite Duck with Oriental Passion Fruit & Orange Sauce, a dish that beautifully marries rich flavors and vibrant ingredients. Perfectly gluten-free and dairy-free, this recipe is not only a feast for the senses but also a healthy choice for those mindful of their dietary needs.

Imagine succulent duck breasts, expertly cooked to achieve a crispy, golden skin that gives way to tender, juicy meat. The star of this dish is the tantalizing sauce, crafted from the exotic sweetness of passion fruit and the zesty brightness of fresh oranges. This delightful combination creates a harmonious balance that elevates the duck to new heights.

In just 40 minutes, you can impress your guests or treat yourself to a gourmet meal that feels like a special occasion. Served alongside a refreshing rocket salad and a medley of boiled white and wild rice, this dish is not only visually stunning but also packed with flavor and nutrition. With only 380 calories per serving, you can enjoy a satisfying meal without the guilt.

Whether you're hosting a dinner party or simply looking to elevate your weeknight dinner, this Duck with Oriental Passion Fruit & Orange Sauce is sure to leave a lasting impression. Get ready to savor every bite and enjoy the delightful fusion of tastes that this recipe has to offer!

Ingredients

  • fillet duck breasts with skin on
  •  passion fruits 
  • tbsp olive oil 
  •  garlic clove chopped
  •  juice of orange 
  • tbsp muscovado sugar light
  • tbsp soya sauce 
  • servings rocket salad and rice wild

Equipment

  • bowl
  • frying pan
  • knife
  • sieve

Directions

  1. Use a sharp knife to score the fatty skin on the duck breasts in a diamond pattern this helps the fat to drain off. Set aside. Halve the passion fruit, scoop out the pulp into a small bowl and reserve.
  2. Heat the oil to a medium heat in a frying pan and cook the duck breasts, skin side down, for 5- 6 minutes until the skin is golden. Turn them over and cook for 6-7 minutes until tender. Take care, as the fat has a tendency to spit.
  3. Put the duck aside on 2 warm plates and keep warm.
  4. Drain off all but 1 tbsp of duck fat and cook the garlic until it is just starting to turn golden no more or it will burn and taste bitter. Stir in the passion fruit pulp, orange juice, sugar and soy sauce. Bring to the boil, and let it bubble away until reduced by two-thirds, about 7-10 minutes. Season, then pour in any of the tasty juices from the duck.
  5. Pass the sauce through a sieve, then pick out a few of the little black pips and add them to the sauce for decoration and crunch. Spoon a little sauce around each duck breast and serve with a simple rocket salad and some boiled white and wild rice.

Nutrition Facts

Calories380kcal
Protein3.97%
Fat17.19%
Carbs78.84%

Properties

Glycemic Index
64.5
Glycemic Load
3.45
Inflammation Score
-8
Nutrition Score
12.935217440128%

Flavonoids

Eriodictyol
0.1mg
Hesperetin
7.17mg
Naringenin
1.28mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.43mg
Kaempferol
3.49mg
Myricetin
0.05mg
Quercetin
0.97mg

Nutrients percent of daily need

Calories:379.55kcal
18.98%
Fat:7.7g
11.84%
Saturated Fat:1.05g
6.56%
Carbohydrates:79.41g
26.47%
Net Carbohydrates:71.83g
26.12%
Sugar:61.86g
68.73%
Cholesterol:0.77mg
0.26%
Sodium:531.18mg
23.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.99g
7.99%
Vitamin C:41.93mg
50.82%
Vitamin A:1716.97IU
34.34%
Vitamin K:35.9µg
34.19%
Fiber:7.58g
30.33%
Copper:0.39mg
19.7%
Potassium:593.22mg
16.95%
Vitamin B3:2.44mg
12.21%
Manganese:0.24mg
11.79%
Iron:2.03mg
11.26%
Magnesium:38.53mg
9.63%
Folate:38.49µg
9.62%
Vitamin B2:0.15mg
9%
Phosphorus:85.5mg
8.55%
Vitamin B1:0.12mg
8.31%
Vitamin B6:0.15mg
7.42%
Vitamin E:1.08mg
7.17%
Calcium:54.69mg
5.47%
Vitamin B5:0.4mg
4.01%
Zinc:0.55mg
3.65%
Vitamin B12:0.13µg
2.17%