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.
Pan-roasted Duck with Veggie Fried Rice & Pineapple Sauce
An Asian-inspired feast, with tender British duck, pan-roasted till golden and cripsy. Serve on a bed of fried rice, studded with crunchy carrot and leafy pak choi. A sweet pineapple sauce, spooned generously on top, and slices of fiery chilli complete the dish.
High protein
Low sat fat
Serving size
Ingredients
- 3 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 140g tinned pineapple (pineapple, pineapple juice)
- 4 duck breasts
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 1 tbsp rice vinegar (Rice Vinegar, Salt)
- 50g honey
- 2 carrot
- 1 chilli
- 200g brown rice (100% Brown Rice)
- 3 pak choi
Nutritional Information
Calories: 536
Protein: 39g
Carbs: 65g
Fat: 14g
Pan-roasted Duck with Veggie Fried Rice & Pineapple Sauce
An Asian-inspired feast, with tender British duck, pan-roasted till golden and cripsy. Serve on a bed of fried rice, studded with crunchy carrot and leafy pak choi. A sweet pineapple sauce, spooned generously on top, and slices of fiery chilli complete the dish.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a large frying pan, a small frying pan, a small bowl, a sieve & a peeler
Cook the rice & prep the veg
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
- Meanwhile, deseed and finely dice half the chilli, then finely slice the remaining. Dice the carrots into 1cm chunks (peel optional). Trim the pak choi and cut into bite-sized pieces
Start the sauce
- Drain the pineapple
- In the small bowl, combine the honey with the vinegar, tamari, ginger & garlic paste, diced chilli (for those who'd like the heat) and 2 tbsp water. Set aside
Roast the duck
- Heat the large 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
- Reheat the pan with the duck fat on medium-high heat. Once hot, add the carrot and cook for 5-6 mins, until softening
- Add the pak choi and cook for 2-3 mins, until wilted. Add the cooked rice and 1 tbsp of the sauce and cook for 2-3 mins, until the rice is piping hot
Finish the sauce & plate up
- Heat the small frying pan with 2 tsp oil on medium-high heat. Once hot, add the pineapple chunks, then cook for 2-3 mins, until golden
- Pour in the remaining sauce, cook for a further 2-3 mins, until thickened slightly. Add a splash of water if needed
- Slice the duck against the grain
- Serve the fried rice onto plates, topped with the sliced duck. Spoon over the pineapple sauce and garnish with the sliced chilli (for those who'd like the heat)
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