AIS Sports Nutrition

Fish & chips

Tip: Use MAGGI Vegetable Sensations Cajun Wedge Seasoning as a short cut.

4-6 large (1 kg total) potatoes, cut into wedges
1 tablespoon olive oil
½ teaspoon MAGGI Chicken Stock Powder
½ teaspoon paprika
2 teaspoon chopped fresh rosemary
600 g whiting fillets
200 g rocket
2 tomatoes, cut into wedges
1 Lebanese cucumber, cut into chunks
4 rings canned pineapple in natural juice, cut into wedges
¼ cup fat-free dressing
freshly ground black pepper
lemon wedges, to serve
4 large or 6 small bread rolls

Dressing:
1 tbs reduced-fat mayonnaise
1 tbs lemon juice
1 tsp grated lemon rind
1 tsp minced chilli
2 tbs finely chopped fresh flat-leaf parsley

Preheat oven to 200°C (400°F). Line a baking tray with nonstick paper. Toss potatoes in oil. Combine stock powder, paprika and rosemary and toss through potatoes. Arrange in a single layer on baking tray and bake for 40 minutes or until soft. Meanwhile, to make dressing, combine mayonnaise, lemon juice and rind, chilli and parsley and toss through fish fillets. Cook fish in a nonstick frypan over medium heat for about 2 minutes each side or until golden brown. Combine rocket, tomatoes, cucumber, pineapple, fat-free dressing and pepper to make a salad. Serve with fish, potato chips, lemon wedges and bread rolls.

 

ANALYSIS 
High Fuel
4
Low Fuel
6
Energy (kJ)
2707
1568
Carbohydrate (g)
79
43
Protein (g)
47
29
Fat (g)
12
7
Iron, Vitamin C

Serves: 4-6
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Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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