Dense protein foods are under-logged. 50–200% visual error (Almiron-Roig et al., Appetite 2013). Per 100 g: 119 kcal, 17.5 g protein, 4.9 g fat. A lean fillet on a plate looks smaller than it weighs.
How should I track Drum, freshwater, raw?
Drum, freshwater, raw is a good source of protein. For the most accurate tracking of Drum, freshwater, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.