How to cook the perfect duck breast
If you know me, you know I love my meat – a good steak, some crispy pork belly and I’m a happy man. But if there’s one meat that I will admit I play favourites with, it’s duck. I love it so much, I once woke my then girlfriend – now wife – in the middle of the night by shouting “Bangkok duck! Duck in brown sauce” in my sleep. You know it’s true love when instead of breaking up with me for that midnight heart-attack, she took me to Bangkok for my birthday to eat that duck. We sadly don’t get enough duck here, and when we do it’s tough, gristly meat. But we do get the occasional duck breast, and when it’s cooked perfectly, let me tell you, it’s a luxury. No other meat even compares.
So why duck breast? It’s actually perfect for Keto because it has that gorgeous layer of fat under the skin. Ducks are migratory birds, and just like us they need a good layer of fat to carry them through their long winter journeys – from their homes to our plates. (I apologise for that fowl joke.) To cook duck breast correctly, you have to render that fat, which helps you get that skin crispy. The end result is three textures in one – crispy skin, melt-in-the-mouth fat and juicy, tender meat underneath. Slather it with a sauce of your choice or just eat it straight off the pan as I do. It’s heaven.
Alright I’m sold. What are the pressure points here?
Honestly, it’s the easiest thing to cook if you just pay a bit of attention. A sharp knife will serve you well to score the fat. A meat thermometer will take the guesswork out of knowing when the duck is perfectly done. Oh and remember to start cooking the duck in a cold pan for the fat to render out properly. A cast iron pan is preferred because it can go straight into the oven, but if you don’t have one, a regular non-stick one will work as well. You’ll just need to take the breast out of the pan and transfer it to a baking tray that has been preheating in the oven. Please do not stick your non-stick pan in the oven unless you enjoy a spot of polymer fumes poisoning.
Also remember to let the duck breast rest – if you cut into it too early all the juices will flow out of it and you’ll end up with a dry, unpleasant piece of meat. And DO NOT throw away the rendered duck fat – it’s liquid gold! Use it in place of butter or oil in anything you’re making and you’ll kick the flavour of it up several notches. Duck fat potatoes are a dish of legend. Of course if you are on Keto then maybe duck fat green beans instead?
It’s more a process than a recipe
There is no recipe here. It’s a method or a process. You pat the skin dry with paper towels and score the duck skin before you start. The reason we do this is because we want a dry skin and the scoring allows the fat to render out and then get really nice and crispy. I like to season the skin side with salt only and pepper on the flesh side. This is so the pepper doesn’t burn because we are going to place the breast skin side down on the skillet. The pan must be cold and only after we place the breasts skin side down in the pan do we turn on the heat. We cook it on a medium low heat so that the fat can render out and also sear the skin.
If you don’t do this you’ll find that the duck breast skin can become chewy and we don’t want that. I prefer to use a cast iron skillet for cooking since I can pop it into the oven once the skin side is done cooking. Duck I believe is best eaten medium-rare and that’s what I aim for when cooking. Now duck breast can be used to create many recipes but normally this is how I like to eat it. Of course people love to make sauces with orange juice, blackberry, cranberries and other sweet ingredients. But I’ve always preferred it savoury.
What can I eat the duck breast with?
I just like to keep it real simple and eat it as is, but I’m also partial to sliced duck breast on rice, with my easy chicken gravy. If you’re on Keto, just replace the gravy with some butter and the rice with cauliflower rice.
Duck breast nutritional info
Cooked duck according to the USDA has 337 calories per 100g from which 28g of fat, 19g of protein and of course 0 carbs. Great for those on the Keto diet.