Haitian · side
Chiktay Aranso (Haitian Smoked Herring with Peppers)
Chiktay aransò
Video by Gaspard Dorélien on YouTube, in Haitian Creole · Open on YouTube
- Keto (6.2 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
15 g protein and 6 g net carbs a serve. Oily smoked herring makes it rich in omega-3 fats and vitamin B12, and the mix of peppers adds vitamin C.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
The cook speaks Haitian Creole; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Put the smoked herring fillets in very hot water for about 5 minutes to draw out the salt, then drain and pick off the skin and any bones. 5:24
- Shred the herring finely in a food processor (or pound and flake it by hand). 6:00
- Heat the oil in a wide pan over medium heat — be generous, as the herring soaks it up. 8:00
- Add the carrot, then the capsicums of every colour, then the onion. Stir, cover and cook for 2–3 minutes until the vegetables just soften. 8:45
- Season the vegetables with the paprika, garlic powder, onion powder and black pepper, squeeze in some of the lime juice and stir. 10:30
- Stir in the chopped hot peppers. 11:40
- Add the shredded herring, mix everything together well, cover and cook for about 5 minutes. 12:20
- Stir in the rest of the lime juice. Taste before adding any salt — the herring is already salty — and serve warm or at room temperature. 13:46
Tip. Serves 6 (our estimate). Eaten in Haiti at breakfast or as a starter with bread or crackers; cucumber slices or lettuce cups keep it low-carb. Smoked herring is salty, so skip extra salt. Keeps 3 days chilled.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 10%
- Protein 23%
- Fat 67%
Fits keto: 6.2 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High442%
11 µg a serve, mostly from smoked herring fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High144%
2.3 g a serve, mostly from smoked herring fillets (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High75%
68 mg a serve, mostly from capsicum (71%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High55%
30 µg a serve, mostly from smoked herring fillets (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High27%
0.5 mg a serve, mostly from smoked herring fillets (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High26%
3.9 mg a serve, mostly from vegetable oil (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High20%
184 µg a serve, mostly from carrot (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source12%
14 µg a serve, mostly from vegetable oil (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source10%
470 mg a serve, mostly from smoked herring fillets (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 6
Magnesium9%
39 mg a serve, mostly from smoked herring fillets (67%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc9%
1 mg a serve, mostly from smoked herring fillets (75%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate9%
36 µg a serve, mostly from capsicum (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron7%
1.3 mg a serve, mostly from smoked herring fillets (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D6%
1.2 µg a serve, mostly from smoked herring fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Calcium5%
67 mg a serve, mostly from smoked herring fillets (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Gaspard Dorélien; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.