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Three-colour lunchbox with salmon

Serves   1
Prep time: 5 mins
Cooking time: 15 mins

When I was at school, mum made a lunchbox every morning for my younger brother and me. This was our favourite. Often I couldn’t wait until lunch time and had to eat it in breaks!





  • Small bowl cooked rice
  • 100 grams salmon, cut in small pieces
  • 1 teaspoon flour
  • 2 teaspoons sugar
  • 1 tablespoon soy sauce
  • 1 egg
  • 1/3 green capsicum, julienne cut
  • 2 teaspoons sugar extra
  • 1 tablespoon soy sauce extra


  1. Place the rice at the bottom of a lunchbox/container and set aside
  2. To cook the salmon, dust it with the flour and pan-fry for 1-2 minutes each side. Once the salmon is cooked, add sugar and soy sauce to the pan to caramelise the salmon then turn off the heat.
  3. Break the egg into a bowl, season with a pinch of salt and mix well. Place a medium-sized frying pan on a mediumhigh heat. Add some oil and the egg. As soon as the egg starts to cook, use a wooden spoon to move the mixture around to break the egg up into small lumps. Remove the pan from the heat and set aside.
  4. Place capsicum and the second measures of sugar and soy sauce in a small pot over high heat and bring to the boil. Reduce the heat to low and simmer for 3-5 minutes. Remove from the heat and set aside.
  5. Once all the food has cooled down, it’s time to assemble. Place the salmon, egg and capsicum in three colours on top of the rice.

• Pack a frozen water bottle or ice pack next to the rice to keep it cool during the day.
• Place the cooked rice in the container first so it has time to cool down while you prepare the other ingredients.