Solid foods beat liquids for satiety. Meta-analysis across forms (Cassady & Mattes, J Am Coll Nutr 2012). Per 100 g: 90 kcal, 18.4 g protein, 1.3 g fat. A lean fillet is far more filling than the equivalent kcal in broth.
How should I track Rockfish, Pacific, mixed species, raw?
Rockfish, Pacific, mixed species, raw is a good source of vitamin d. For the most accurate tracking of Rockfish, Pacific, mixed 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.