Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton, Br J Sports Med 2018). Per 100 g: 70 kcal, 12.4 g protein, 1.9 g fat. A 150 g lean fillet covers ~half a day's allotment.
How should I track Flatfish (flounder and Sole Species), raw?
Flatfish (flounder and Sole Species), raw is a good source of vitamin d. For the most accurate tracking of Flatfish (flounder and Sole Species), 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.