calorie guesstimations for this meal pretty pleaaaase

I ate out today, and since i suck with measuring meat, i don't have much of a clue as to what i ate..

i chose the "healthy option" in the menu, grilled salmon :filet about the size of a regular woman's palm (i know, super scientific measuring) and about 2 inches thick..

sides included 2 little broccolis, like 3 green beans and 5 slices of zucchini..

there was also rice, but i only ate a forkfull.

no sauce, added lemon..but i think the veggies were sauteed in a little oil..

how much would u estimate this meal?

i woul guess that the salmon was 6 oz and cooked in a bit of oil along with the veggies, so about 200 for the salmon, 60 calories for the oil, 20 cal for the zucchini, 30 cal for the broccoli, and 50 cal for the rice. So, i'd say 360-400 calories is generous for that meal. [the oil was a total estimate for salmon and veggies--1/2 tbsp.] if there was no sauce then i think this is pretty close. chili's has a meal that comes with beans and it is only around 400 without the beans, so i think this is about right.

Actually the salmon is about 300 cals for 6 oz.
I would count the meal at probably 450 cals.

i guess, i was counting it as 6oz raw, i always do that when counting the calories in things, but i highly doubt that it was 6oz cooked, that would be quite massive and most restaurants are too cheap to give someone that large of a portion...lol. anywho, it wasn't a bad meal, so whether 400 or 450 calories, it really isn't that great of a discrepancy :)

I used to do that with salmon but I realized that it is actually a pretty dense fish and 3 oz. is about 3"x2"x1" cooked piece.

At the restaurant where I work we give an 8oz salmon fillet, and by looking at it you wouldn't think that its 8oz, it can easily fit in the palm of my hand (though i do have big hands). even if it looked pretty small it could still weigh more than you think, i would guess the salmon at 8oz to be safe.

Thank you thank you lovely people!!

Even if i count it at about 500 calories, im still getting my calorie deficit..so i guess i was fine..