I have found the manual for the filter. The instructions aren't very helpful, are they!
So there is just one rectangular sponge inside the filter. I see the sponge is hollow (pic on Ebay!) - does it have anything inside?
According to the specs, the fan 3 plus is designed for tanks from 150 to 200 litres, with a flow rate of 700 litres per hour when set on max. So using it on a 180 litre tank is right at the top end of what it is rated for. I prefer to over-filter a tank.
For comparison, in my 180 litre tank I have two Eheim biopower filters, a 240 and a 200. I had the 240 in my old 125 litre tank, and although the quoted tank size for this filter is 160 to 240 litres, I felt it wasn't quite enough in the 180 litre tank so I added the second filter. And my tank isn't as heavily stocked as yours.
I would say you have 2 choices. Either add a second internal as I have done (in which case my personal recommendation would be either an Eheim biopower 200 or 240 or a Fluval U3 or U4) and turn the flow down slightly on both internals so you don't create a whirlpool; or get an external to replace the internal, and put the already cycled sponge from the Aquael filter into the external to preserve your bacteria colonies.
If you look at the third page of
this thread you can see how Paddy has put some mature filter media into his new external. Sponges can be cut up to make them fit.
All Pond Solution filters do have a good reputation and they are cheaper than brands like Eheim of Fluval. The plastic parts aren't quite as robust so don't mis-treat an APS filter! The flow rate drops considerably once media is added - the quoted flow rates are without media - so look at the 1400 litre per hour models or even the 2000. You don't need UV, so it's not worth paying extra just for that.
This is the company's page, you might well get them cheaper elsewhere.
With all filters, you don't need carbon. If whatever you buy comes with carbon, just leave that out and get more sponge/ceramic noodles etc.