Duck Salad

  • 10MINS
  • 5MINS
  • 185KCAL

Our tasty Duck Salad feels like an indulgent recipe, but is slimming friendly and great if you're counting calories or following Weight Watchers!

NutritionPer Serving

  • Calories185
  • Carbs13g
  • Protein15g
  • Fat7g
  • Saturates3g
  • Sugars8g

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

This tasty Duck Salad feels like an indulgent recipe, but it’s slimming friendly and delicious. Duck is a bit more interesting than chicken, but it’s something usually associated with Hoisin Sauce, or sweet sauces, which, sadly are laden with calories.

However, this Duck Salad recipe makes duck a fresh, summery meal that can be enjoyed on its own or as a side. This salad is pretty fruity, as duck is one of those meats that goes really well with fruit. In there we have orange segments, grapes and pomegranate seeds – it’s a lovely fresh salad which takes no time at all to prepare. Salads don’t have to be boring!

What diets is this Duck Salad suitable for?

This Duck Salad recipe is suitable for gluten free and dairy free diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Duck Salad recipe?

  • You need to count 3 Points per portion of this Duck Salad recipe if you’re on WW Green.
  • You need to count 3 Points per portion of this Duck Salad recipe if you’re on WW Blue.
  • You need to count 3 Points per portion of this Duck Salad recipe if you’re on WW Purple.

Do you need any special ingredients to make Duck Salad?

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No need to take the skin off the duck or indeed cut it up if you have Gressingham Mini Duck Fillets, as the skin is removed already (and are often on the 3 for £10 offer at the supermarket).

However, if you’re using normal duck breasts, you’ll have to remove the skin and slice them into strips.

How many calories are in this Duck Salad?

There are 185 calories per portion in this Duck Salad, which means it falls into our Everyday Light category.

This Duck Salad is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Spray a large frying pan with low calorie cooking spray and put on the heat. Open the packs of duck fillets and season well with the salt and pepper. Sprinkle on some chill flakes if you like a bit of extra heat.

Step 2

Fry the duck for 3 minutes each side, then mix in the sweet chilli sauce and stir for one minute. Tip onto a plate and set aside to rest.

Step 3

Place the orange segments, grapes, pomegranate seeds, radishes, cucumber, spring onions, tomatoes, and salad leaves in a bowl. Toss well and dress with the balsamic vinegar.

Step 4

Place salad on a plate and top with the duck pieces. Top with grated carrot and drizzle some of the juice from the salad bowl over the top.

What could you serve with this Duck Salad?

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How do you know when this Duck Salad is cooked?

Fry the duck for 3 minutes on each side until browned and heated through.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep this Duck Salad in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Duck Salad in the fridge for approximately 3 days or so.

Can you freeze this Duck Salad recipe?

We do not recommend freezing this recipe.

Our NEW cookbook Everyday Light is OUT NOW!

Duck Salad

Our tasty Duck Salad feels like an indulgent recipe, but is slimming friendly and great if you’re counting calories or following Weight Watchers!
  • Prep Time
    10 MINS
  • Cook Time
    5 MINS
  • KCals 185
  • Carbs 13G
WW Points
  • 3 Green
  • 3 Blue
  • 3 Purple

Ingredients

  • 2 packs Gressingham Duck Mini Fillets or 2 duck breasts, sliced, with skin removed
  • 1 tbsp Blue Dragon Light Sweet Chilli Sauce
  • 1 tsp freshly ground black pepper
  • 1 tsp salt
  • 1 tsp chilli flakes optional
  • low calorie cooking spray
  • 1 large orange sliced into segments
  • 10 grapes halved
  • 4 tbsp pomegranate seeds
  • 1/2 large cucumber sliced into bitesize chunks
  • 10 cherry tomatoes halved
  • 5 radishes sliced
  • 2 large carrots grated
  • 2 spring onions chopped finely
  • 4 handfuls salad leaves enough for 4 people
  • 2 tbsp balsamic vinegar

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Spray a large frying pan with low calorie cooking spray and put on the heat. Open the packs of duck fillets and season well with the salt and pepper. Sprinkle on some chill flakes if you like a bit of extra heat.
  2. Fry the duck for 3 minutes each side, then mix in the sweet chilli sauce and stir for one minute. Tip onto a plate and set aside to rest.
  3. Place the orange segments, grapes, pomegranate seeds, radishes, cucumber, spring onions, tomatoes, and salad leaves in a bowl. Toss well and dress with the balsamic vinegar.
  4. Place salad on a plate and top with the duck pieces. Top with grated carrot and drizzle some of the juice from the salad bowl over the top

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1 comments

See what others have to say

DeborahSaturday 30th April 2016

Made this yesterday one of the nicest salads I’ve tasted recently thank you for the recipe ????

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