Heart-Healthy Crispy Fried Duck
Indulge in the elegant flavors of *Heart-Healthy Crispy Fried Duck*, a guilt-free take on a classic dish. This recipe marries the richness of tender duck breast with the wholesome touch of a flaxseed and whole wheat flour crust, delivering irresistible crunch without compromising your health. Marinated in a balsamic vinegar blend infused with smoked paprika and fresh thyme, the duck bursts with smoky, savory notes, perfectly balanced by a squeeze of fresh lemon juice. Cooked to golden perfection using olive oil, this heart-conscious recipe swaps heavy frying for a light and nutritious approach. With a prep time of just 15 minutes and serving a family of four, this dish is ideal for a special dinner that’s both flavorful and nourishing. Serve alongside steamed vegetables or a crisp salad to complete your smart-eating culinary masterpiece. Keywords: heart-healthy, crispy duck, flaxseed crust, balsamic marinade, nutritious dinner.
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Recipe Information
Ingredients
- 4 pieces duck breast
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 2 sprigs fresh thyme
- 0.5 cup whole wheat flour
- 0.25 cup ground flaxseed
- 2 large egg whites
- 1 each lemon wedge
Instructions
Begin by trimming any excess fat from the duck breast and pat them dry with a paper towel. This will ensure the skin gets crispy.
In a shallow dish, combine the balsamic vinegar, 1 tablespoon of olive oil, garlic powder, onion powder, smoked paprika, black pepper, and sea salt. Whisk together to form a marinade.
Place the duck breasts in the marinade, making sure all sides are well-coated. Let them sit for about 10 minutes, allowing the flavors to infuse.
In the meantime, mix the whole wheat flour and ground flaxseed in another shallow dish. This combination will create a healthier crust for frying.
Beat the egg whites in a small bowl until slightly frothy.
Remove the duck breasts from the marinade and pat them dry once more. Dip each piece into the egg whites and then into the flour and flaxseed mixture, pressing lightly to ensure an even coat.
Heat the remaining 2 tablespoons of olive oil in a non-stick pan over medium heat. Once the oil is hot, place the duck breasts skin-side down and cook undisturbed for about 10 minutes until the skin is crispy and browned.
Gently flip the duck breasts and place the sprigs of fresh thyme around them. Continue to cook for another 8-10 minutes, or until the duck is cooked through but still tender.
Remove the duck from the pan and let it rest for 5 minutes, allowing the juices to redistribute.
Squeeze a lemon wedge over each piece, adding a burst of fresh flavor that complements the smoky and savory notes of the duck.
Serve with a side of steamed vegetables or a light salad to keep the meal heart-healthy.
Nutrition Facts
Calories |
3445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 276.3 g | 354% | |
| Saturated Fat | 84.7 g | 424% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 672 mg | 224% | |
| Sodium | 1766 mg | 77% | |
| Total Carbohydrate | 61.8 g | 22% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 6.1 g | ||
| Protein | 177.9 g | 356% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 51.4 mg | 286% | |
| Potassium | 2428 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
