Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton, Br J Sports Med 2018). Per 100 g: 172 kcal, 23.4 g protein, 7.9 g fat. A 150 g lean fillet covers ~half a day's allotment.
How should I track Swordfish, cooked, dry heat?
Swordfish, cooked, dry heat is high in vitamin d. For the most accurate tracking of Swordfish, cooked, dry heat, 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.