Proteins
πΊπΈ USDA DGAπ« Mediterranean
Wild-Caught Cod / Halibut
βοΈ Portion: 6 oz cooked | βοΈ Appliances: Stove / Oven, Air Fryer, Grill
Calories
π₯ 150 kcal
Protein
π₯© 34g
Net Carbs
π₯ 15g
Healthy Fats
π₯ 1.5g
πͺ 1. Prep & Pre-Treatment
Thoroughly pat dry. Sprinkle salt 10 minutes prior to draw out surface moisture.
πΏ 2. Seasoning & Flavor Profile
Old Bay seasoning, dill, garlic, white pepper, and fresh lemon juice.
π₯ 3. Appliance Cooking Instructions
βοΈ Air Fryer:
Air fry at 390Β°F for 7β9 mins until flaky.
βοΈ Stove / Oven:
Bake at 400Β°F on a parchment-lined tray for 10β12 mins until white and opaque (internal 145Β°F).
π½οΈ 4. Serving & Plating
Pair with steamed green beans or asparagus spears.
βοΈ 5. Meal-Prep Storage & Reheat
Fridge: 3 days |
Freezer: 60 days
Optimal Reheat: Reheat gently in an air fryer at 320Β°F for 4 mins. Avoid high-power microwaving.
Optimal Reheat: Reheat gently in an air fryer at 320Β°F for 4 mins. Avoid high-power microwaving.