AIS Sports Nutrition

Seafood Chowder

HINT: Use 'floury' or all-purpose potatoes as they will break down during cooking and are easy to mash to a smooth consistency. This soup is great with damper, baguettes or sourdough bread.
Preparation time: 10 minutes
Cooking time: 30 minutes
Serves: 4-6 


  • Spray canola or olive oil
  • 1 onion, finely chopped
  • 2 stalks celery, finely chopped
  • 1 teaspoon minced garlic
  • 900 g or 3 large potatoes, peeled and cut into small cubes
  • 1 litre (4 cups) MAGGI Vegetable Stock
  • 500 g white fish fillets, chopped
  • 150 ml ( 2/3 cup) can CARNATION Light and Creamy Evaporated Milk
  • freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh chives, optional


  1. Spray a large saucepan with oil and heat. 
  2. Add the onion and celery and cook over medium heat for 3 minutes or until soft.  
  3. Add garlic and cook for 1 more minute.  
  4. Add potato, stir to combine, then add the stock to the pan.  
  5. Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes or until the potato is very tender.  
  6. Add fish and simmer for 3-4 minutes or until the fish is cooked. 
  7. Use a potato masher to mash the vegetables and fish until almost smooth or a food processor to puree the soup and make it very smooth.  
  8. Stir in the milk, heat through and season with pepper to taste.  
  9. Serve sprinkled with chives.


ANALYSIS per serve (+ bread)
Energy kJ (Cal)
2419 (578)
1613 (385)
Carbohydrate (g)
Protein (g)
Fat (g)
Vitamin C, Calcium, Iron, Zinc

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