AIS Sports Nutrition

Fish chowder

Olive or canola oil spray
1 large onion, diced
2 slices ham, diced
2 celery sticks, diced
1 carrot, diced
1 tsp minced garlic
2 tbs plain flour
3 large (600 g total) potatoes, peeled and chopped
2 cups fish or vegetable stock
375 ml can CARNATION Light & Creamy Evaporated Milk
1 tbs lemon juice
500 g white fish fillets (such as flathead, whiting), cut into chunks
300 g can corn kernels, rinsed and drained
2 tbs snipped fresh chives
4 large or 6 small bread rolls

Spray a non-stick saucepan with oil and cook onion, ham, celery and garlic over medium heat for 5 minutes or until soft. Add flour and potatoes and cook, stirring, for 1 minute. Add stock, evaporated milk and lemon juice, reduce heat to low and simmer for 10-15 minutes or until potatoes are soft. Add fish and corn. Cook, stirring, over medium heat for 5 minutes or until fish is cooked through. Ladle soup into bowls and garnish wit chives. Serve with bread rolls.


High Fuel
Low Fuel
Energy (kJ)
Carbohydrate (g)
Protein (g)
Fat (g)
Calcium, Iron, Vitamin C

Serves: 4-6

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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