Pan-roasted Duck Breast with Veg Fried Rice & Pineapple Sauce

Serving size

1 person 2 people 4 people

Ingredients

100g rice (brown) (use half)

(100% Brown Rice)
139g tinned pineapple (use a quarter)

(Pineapple, pineapple juice)
2 tbsp rice vinegar (use half)

(Rice Vinegar, Salt)
2 tbsp tamari (use half) (Soya)

(water, soybeans, salt, spirit vinegar)
2 pak choi
1 shallot (use half)
1 carrot (use half)
2 garlic clove
4cm fresh ginger (use half)
25g honey (use half)
1 duck breast
1 chilli (use half)

Allergens

Contains: Soya

Nutritional Information

Typical values	per 100g	per portion
Energy	85Kcal	608Kcal
	354kJ	2545kJ
Fat	2.4g	17g
of which saturates	0.6g	4.4g
Carbohydrates	10g	71g
of which sugars	3.6g	26g
Protein	6.1g	44g
Salt	0.47g	3.4g
Fibre	1.7g	12g

Ingredients

100g rice (brown)

(100% Brown Rice)
139g tinned pineapple (use half)

(Pineapple, pineapple juice)
2 tbsp rice vinegar

(Rice Vinegar, Salt)
2 pak choi
1 shallot
1 carrot
2 duck breasts
2 garlic clove
1 chilli
25g honey
2 tbsp tamari (Soya)

(water, soybeans, salt, spirit vinegar)
4cm fresh ginger

Allergens

Contains: Soya

Nutritional Information

Typical values	per 100g	per portion
Energy	102Kcal	583Kcal
	426kJ	2441kJ
Fat	2.9g	17g
of which saturates	0.7g	4.3g
Carbohydrates	12g	68g
of which sugars	4.1g	23g
Protein	7.2g	41g
Salt	0.56g	3.2g
Fibre	1.6g	9.1g

Back

High protein Low sat fat

Pan-roasted Duck Breast with Veg Fried Rice & Pineapple Sauce

Prep time: 20 mins

Total time: 35 mins

Cuisine: Vietnamese

Food group: Poultry

Tender, British duck pairs perfectly with the sticky pineapple sauce in this Asian-inspired dish. Served over a bed of fried rice, studded with crispy tamari-sizzled pak choi. A honey, garlic and chilli drizzle brings it all together.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Before you start

Preheat the oven to 240C / fan 220C / gas mark 9
Line a baking tray with parchment paper
Bring a medium saucepan filled with salted water to a boil
Pull out a medium frying pan, a small frying pan, a small bowl, a sieve & a grater

Get the rice on & start the sauce

Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
Meanwhile, finely grate the garlic and ginger. Deseed and finely dice half the chilli, then finely slice the remaining. Drain half the pineapple reserving 2 tbsp of the juice (1 tbsp for 1 person)
In the small bowl, combine the honey, vinegar, reserved pineapple juice, tamari, garlic, ginger, diced chilli (for those who'd like the heat) and 2 tbsp water (1 tbsp for 1 person). Set aside

Time for duck

Heat the medium frying pan on medium-high heat. Once hot, add the duck (skin-side down) and cook for 4 mins, until crispy. Flip and cook for 2 mins, then transfer to the lined baking tray (skin-side up)
Bake for 21 mins, until cooked through. Leave to rest

Make the fried rice

Dice the carrot into 1cm chunks (peel optional). Finely dice the shallot. Trim and cut the pak choi into bite-sized pieces
Reheat the pan with the duck fat on medium-high heat. Once hot, add the carrot and cook for 2-3 mins. Add the shallot and cook for 3 mins
Add the pak choi and cook for 2-3 mins, until wilted. Stir in the cooked rice and 1 tbsp of the sauce (1/2 tbsp for 1 person). Cook for 1-2 mins, until the sauce coats the rice and veg

Finish the pineapple sauce

Meanwhile, heat the small frying pan with 2 tsp oil on medium-high heat. Once hot, add the pineapple
Cook for 2-3 mins, until golden, then pour in the remaining sauce
Cook for 2-3 mins more, until the sauce has thickened slightly. Add a splash of water if needed

Plate up

Thinly slice the duck against the grain
Share the rice between plates, topped with the sliced duck. Spoon over the pineapple sauce and garnish with the sliced chilli (for those who’d like the heat)