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Pan-Seared Duck Breast with Fig and Red Wine Sauce
Pan-Seared Duck Breast with Fig and Red Wine Sauce

Pan-Seared Duck Breast with Fig and Red Wine Sauce
A savory and sweet dish featuring duck breast with a rich fig and red wine sauce, served with seasonal vegetables.
Pan-Seared Duck Breast with Fig and Red Wine Sauce

To provide a balanced meal with protein, carbs, and vegetables, supporting muscle recovery and energy replenishment after training.

Ingredients:
1
Servings
  • 2
    item
     duck breast
  • 100
    g
     fig
  • 150
    ml
     red wine
  • 1
    item
     shallot
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 1
    tsp
     thyme
  • 150
    g
     carrot
  • 150
    g
     parsnip
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 45 minutes
Pan-Seared Duck Breast with Fig and Red Wine Sauce
Instructions:
  1. Preheat oven to 200°C.
  2. Score the skin of the duck breasts and season with salt and pepper.
  3. Heat olive oil in a pan over medium-high heat. Sear duck breasts skin-side down until golden brown, about 6-8 minutes.
  4. Flip the duck breasts and sear the other side for 2 minutes.
  5. Transfer duck breasts to a baking dish and roast in the oven for 10-12 minutes.
  6. In the same pan, add shallot and garlic, sauté until soft.
  7. Add figs and red wine, simmer until reduced by half.
  8. Add thyme and season with salt and pepper to taste.
  9. Slice roasted duck breasts and serve with fig and red wine sauce.
  10. Steam carrots and parsnips until tender, then serve alongside the duck.
Nutrition Per Serving 800 g Per 100g
Energy 786 kcal 98 kcal
Protein 60 g 7.5 g
Fibre 10 g 1.3 g
Salt 2 g 0.3 g
Sugar 20 g 2.5 g
Carbohydrates 50 g 6.3 g
Fat 40 g 5.0 g
  • 2
    item
     duck breast
  • 100
    g
     fig
  • 150
    ml
     red wine
  • 1
    item
     shallot
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 1
    tsp
     thyme
  • 150
    g
     carrot
  • 150
    g
     parsnip
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat oven to 200°C.

Score the skin of the duck breasts and season with salt and pepper.

Heat olive oil in a pan over medium-high heat. Sear duck breasts skin-side down until golden brown, about 6-8 minutes.

Flip the duck breasts and sear the other side for 2 minutes.

Transfer duck breasts to a baking dish and roast in the oven for 10-12 minutes.

In the same pan, add shallot and garlic, sauté until soft.

Add figs and red wine, simmer until reduced by half.

Add thyme and season with salt and pepper to taste.

Slice roasted duck breasts and serve with fig and red wine sauce.

Steam carrots and parsnips until tender, then serve alongside the duck.

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