I have done some research and searched multiple sites (T-Nation was first obviously) and all the data I find on fish macros is inconsistent between cooked and raw fish.
Some sites give both broiled and raw fish having very similar macros (like 4 oz raw = 19g protein and 4 oz broiled = 20g) and this cannot be correct. Some give different macros (like 4oz raw = 20g and 4oz cooked = 28g), but I do not know which to go with and how to measure for macros.
Is weighing fish raw and then cooking it better to do for macro calcs than weighing it cooked? I am eating a diet with lots of fish in prep for a show and am having a problem figuring out the macros of fish and how I should calculate it, seeing as measuring wrong would throw off my macros one way or another.
Any help or advice would be greatly appreciated