Im new to ordering fish, but love ordering grilled fish when I go out to dinner now.

Questions: I could calories so I add up all I eat. When I order/look up calorie counts Im unsure which to use and what the difference in cooked vs. raw calories.

Also I was wondering, if anyone knows which is lowest in calories between say: mahi mahi, salmon, and tilapia, all grilled?

What do you all do when ordering grilled fish at a restaurant? (esp if its one where calorie counts arent listed!)

Any help or info you can give me on fish would be appreciated! thanks!

You can look up the calories in fish at www.calorieking.com If it's a plain grilled piece then there shouldn't be any extra calories. If there's seasoning or marinade on it and there is no calories listed anywhere, just add a little more calories. A portion will be about the size of your palm.

When eating it at home, I just use a kitchen scale to measure the cooked ounces.

When dining out, eyeball the portion. Should be like a deck of cards for the protein foods (chicken, fish, etc). If you want to slip a deck of cards in your purse for reference, go right ahead!

Any sauce stuff put on the side and just dip the fork tines in it before spearing the fish. Or have it plain grilled/broiled.

Here's the seafood pocket guides too. There's regional, national and sushi guides.

http://www.montereybayaquarium.org/c.../download.aspx

HTH!
A.