This simple, flavor-forward lunch idea brings the mild, pleasant taste of African catfish together with the playful texture of peas-and-rice and the bright bite of quick pickled red onion. It’s fast to prepare, holds up well in a lunchbox, and works equally well warm or cold.
Why this works
African catfish is a great choice for people easing into fish because it has a mild, non-fishy profile that most families enjoy.
Pairing it with peas-and-rice and quick pickled red onion creates balanced textures and a lively contrast of savory and tangy notes.
Ingredients (4 servings)
This ingredient list is designed for four portions and keeps measurements simple so the recipe is easy to scale.
Bold items are the key search terms and flavors: African catfish, peas-and-rice, pickled red onion, air fryer.
- African catfish fillets: 600–700 g (about 4 medium fillets).
- Salt, freshly ground black pepper, garlic granules: about 1 teaspoon total, adjusted to taste.
- Basmati rice: 300 g (about 1.5 cups uncooked).
- Frozen green peas: 150 g (about 1 cup).
- Quick pickled red onion: 1 large red onion, 120 ml apple cider vinegar, 1 tbsp sugar, 1/2 tsp salt.
- Small side salad or greens, mayonnaise or plain yogurt dressing, optional lemon wedges for serving.
Tools and alternatives
An air fryer gives the crispiest edge with minimal fuss, but a regular oven works just as well for this dish.
If you have a rice cooker, use it for perfectly timed rice and peas; otherwise a small lidded saucepan is sufficient.
Preparation — step by step
Pat the fillets dry and season evenly with salt, pepper, and garlic granules so the surface absorbs the seasoning.
Let the fillets sit for 10–15 minutes if you have time to let flavors settle before cooking.
Air fry at 200 °C (about 400 °F) for 18–22 minutes depending on thickness, until the fish flakes easily with a fork.
If using an oven, roast on a baking sheet at 200 °C for 22–28 minutes, checking doneness with a fork to avoid drying.
Rinse the basmati rice under cold water, then cook with a 1 : 1.5 rice-to-water ratio and add the frozen peas toward the end of cooking.
Finish by fluffing the rice with a fork so the grains remain separate and light.
Thinly slice the red onion and toss it with apple cider vinegar, sugar, and salt, then rest for at least 20 minutes to soften and mellow.
This quick pickle adds bright acidity that contrasts the mild fish and neutral rice.
Tips for perfect texture and flavor
Avoid overcrowding the air fryer or oven tray so hot air can circulate and create a slight crust without steaming the fillets.
For the rice, rinsing removes surface starch and prevents clumping, while a small knob of butter or a drizzle of oil at the end improves mouthfeel.
Serve the pickled onion separately or in a small ramekin to keep textures distinct until eating.
A squeeze of lemon over the cooked fish brightens the overall plate and complements the vinegar in the onions.
Variations and seasoning mini-guide
Add a little lemon zest and chopped parsley at the end for a fresher, herb-forward finish that complements the mild fish.
For a smokier profile, sprinkle a pinch of smoked paprika or a tiny bit of ground coriander with the basic seasoning blend.
Swap the basmati rice for quinoa or couscous if you want a different grain base with more fiber or a quicker cook time.
Use a yogurt-mint sauce instead of mayonnaise for a lighter, cooling accompaniment that pairs well with the pickled onions.
Serving and packing
Layer lunchboxes with rice on the bottom, a portion of peas-and-rice in the center, the catfish fillet on top, and pickled red onion in a small separate compartment.
Keep salad greens and dressings separate until ready to eat to avoid sogginess and preserve crunch.
This combination stays tasty when eaten cold, making it an ideal make-ahead work lunch or picnic option.
If reheating, warm gently on low heat to avoid drying the fish.
Storage and make-ahead
Cooked rice and roasted fish will safely keep in an airtight container in the refrigerator for 1–2 days and should be consumed within that window.
Quick pickled red onion keeps longer, generally up to one week in a sealed jar and becomes more flavorful as it sits.
If preparing ahead, store the fish and rice separately and assemble close to serving time to retain the best textures.
When reheating the fish, use a low oven or gentle stovetop method to preserve moisture.
Quick variant without an air fryer
Bake at 200 °C on a lined sheet for about 22–28 minutes, monitoring for the fish to flake easily with a fork.
Pan-searing on medium heat in a lightly oiled skillet will also work, but watch closely to prevent overcooking.
Related recipes
For more fish-centered ideas, try the maple-soy-glazed salmon for a sweeter-savoury fish option.
If you want a creamy dip or versatile spread alongside fresh vegetables, the extra-creamy classic hummus pairs well with simple sides.
FAQ (Frequently Asked Questions)
How long will cooked African catfish keep in the fridge?
Cooked fish will stay good 1–2 days in a sealed container in the refrigerator, and should be eaten within that time for best quality.
Can I make the pickled red onion in advance?
Yes, the pickled onion can be made up to one week ahead and actually develops more flavor as it sits in the fridge.
What if I don’t have basmati rice—what should I use instead?
Quinoa, couscous, or even bulgur can replace basmati, depending on whether you prefer higher protein or quicker cooking.
How can I stop the fish from drying when reheating?
Reheat gently at low temperature in the oven or on the stove with a splash of water or oil, covering briefly to trap steam and preserve moisture.
Is this recipe suitable for lunchboxes and meal prep?
Yes, the dish was built for lunchbox use: components keep well separately and the flavors hold up when eaten cold or gently reheated.
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Easy African Catfish Fillets with Peas-and-Rice and Quick Pickled Red Onion
Ingredients
- 600-700 g African catfish fillets about 4 medium fillets
- 1 tsp Salt, black pepper and garlic granules adjust to taste
- 300 g Basmati rice about 1.5 cups uncooked
- 150 g Frozen green peas
- 1 Large red onion thinly sliced
- 120 ml Apple cider vinegar
- 1 tbsp Sugar
- ½ tsp Salt for pickling
- Lemon wedges optional for serving
Instructions
Main Instructions
- Pat the African catfish fillets dry and season with salt, black pepper, and garlic granules. Let them rest for 10–15 minutes.
- Air fry the fillets at 200°C for 18–22 minutes, or bake in the oven at the same temperature for 22–28 minutes until the fish flakes easily.
- Rinse the basmati rice thoroughly. Cook with a 1:1.5 rice-to-water ratio. Add the frozen peas during the final minutes of cooking. Fluff with a fork.
- Combine sliced red onion with apple cider vinegar, sugar, and salt. Let rest for at least 20 minutes to lightly pickle.
- Assemble the plate with peas-and-rice, a cooked catfish fillet, and a portion of quick pickled red onion. Serve with lemon wedges if desired.
Notes
- Do not overcrowd the air fryer or oven tray to maintain a crisp finish.
- Store pickled onion separately to keep textures distinct.
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