Wild-Caught Cod / Halibut

Proteins

⚖️ Portion: 6 oz cooked | ⚙️ Appliances: Stove / Oven, Air Fryer, Grill

Calories

🔥 150 kcal

Protein

🥩 34g

Carbs

🥔 15g

Fat

🥑 1.5g

🔪 1. Prep & Pre-Treatment

Thoroughly pat dry. Sprinkle salt 10 minutes prior to draw out surface moisture.

🌿 2. Seasoning & Flavor Profile

Old Bay seasoning, dill, garlic, white pepper, and fresh lemon juice.

🔥 3. Appliance Cooking Instructions

⚙️ Air Fryer: Air fry at 390°F for 7–9 mins until flaky.

⚙️ Stove / Oven: Bake at 400°F on a parchment-lined tray for 10–12 mins until white and opaque (internal 145°F).

🍽️ 4. Serving & Plating

Pair with steamed green beans or asparagus spears.

❄️ 5. Meal-Prep Storage & Reheat

Fridge: 3 days | Freezer: 60 days
Optimal Reheat: Reheat gently in an air fryer at 320°F for 4 mins. Avoid high-power microwaving.