Baked Tilapia Facts

Dumb question:

How do you guys who “food prep” weigh your protein sources? I can’t find reliable/ consistent nutrition facts for baked tilapia, but it is tedious to weigh it before cooking and try to remember which pieces go into which tupperware container. How many ounces of baked tialpia yields approximately 35 grams of protein?

Additionally, I found that 6 dry cups of rice only yielded 9 cups of cooked rice, rather than the 12 cups I expected it to. Am I just dumb, or is this a common problem?

Weigh the tilapia as a whole batch pre and post cooking to determine the difference in weight.

Depends on how much water you add for the rice and the type.