Pickerel filet (about 100 g) with 2/3 cup of rice: 200 calories, 20 grams of protein. Pair with a low-cal-dressing salad. Pickerel is easy to prepare: I dressed it with salt, pepper, lime juice and basil leaves. Bake in oven at 350 until meat thermometer reads 74°C. The nice thing about cucumber and tomato salad is it keeps perfectly for the next day.