Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton, Br J Sports Med 2018). Per 100 g: 87 kcal, 19.4 g protein, 1 g fat. A 150 g lean fillet covers ~half a day's allotment.
How should I track Pollock, Alaska, cooked?
Pollock, Alaska, cooked is a good source of protein. For the most accurate tracking of Pollock, Alaska, cooked, 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.