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Three recipes from South Korea’s Ministry of Food and Drug Safety offer a choice between a warming soup and two grilled smoked duck dishes, with preparation guidance, nutrition information and tips for cutting back on salt.
Dried Pollock, Seaweed and Konjac Soup
This Korean-style soup combines hwangtae, or dried pollock, with miyeok seaweed, konjac, shiitake mushroom, garlic, perilla seed powder and tofu. To reduce sodium, the recipe blends tofu with doenjang, Korea’s fermented soybean paste, allowing less seasoning to deliver a rich flavor.
To prepare it, mix the tofu and soybean paste, then grind the mushroom and garlic. Soak the dried seaweed until rehydrated. Simmer the pollock with the mushroom and garlic to make a broth. Slice and blanch the konjac, then remove the pollock and blend it with the tofu mixture. Return it to the broth with the seaweed, konjac and perilla seed powder. Simmer for about 20 minutes and season with fish sauce.
The listed nutrition is 124.9 calories, 3.2 grams of carbohydrates, 14.3 grams of protein, 6.1 grams of fat and 790.3 milligrams of sodium.
Smoked Duck Breast Salad
For the salad, sliced smoked duck breast is pan-grilled and served with shredded onion and radish, blueberries, parsley and balsamic sauce. The fruit and vegetables add flavor and contrast to the smoky meat while helping reduce reliance on salty seasonings.
Soak the shredded onion and radish in cold water, then drain them. Arrange the grilled duck, vegetables and blueberries on a plate, and add the balsamic sauce just before serving.
The listed nutrition is 261.8 calories, 11.5 grams of carbohydrates, 21 grams of protein, 14.6 grams of fat and 636 milligrams of sodium.
Smoked Duck Breast With a Peanut-Yuja Crust
The third recipe marinates smoked duck breast with olive oil, rosemary and black pepper. Rosemary helps temper the meat’s strong aroma, while yuja preserves — a sweet citrus condiment often used in Korean teas and sauces — provide enough flavor to reduce the need for salt.
Grill sliced king oyster mushroom and the marinated duck, then layer the meat with orange slices. Combine the yuja preserves with roughly chopped peanuts and parsley, and spoon the mixture over the duck.
The listed nutrition is 250 calories, 13.5 grams of carbohydrates, 17.2 grams of protein, 14.1 grams of fat and 352.2 milligrams of sodium, the lowest sodium level among the three dishes.
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