Lift your bottom lip to touch the very bottom of your top front teeth. Blow air through this contact point without voicing.

Americans pronounce fred as FREHD (/frɛd/). You'll hear it in sentences like "The rough cough was enough to frighten Fred".
Record yourself saying "fred" and play it back. The mic stays on your device — nothing's uploaded.
1 syllable, 4 sounds. Explore each sound's mouth shape and how it's made.
Lift your bottom lip to touch the very bottom of your top front teeth. Blow air through this contact point without voicing.

Curl or bunch your tongue without letting the tip touch the roof of your mouth. Brace the sides of your tongue against your upper back teeth, and round your lips slightly.
Drop your jaw moderately. Touch the tongue tip behind the bottom front teeth and lift the mid-front part slightly toward the roof.

Touch the tip of your tongue to the roof of your mouth just behind your teeth. Add vocal cord vibration as you release.

The textbook way isn't wrong — it's just not how anyone actually says it.
In "fred", the "d" is not released — the articulators get into position but hold without the burst of air. Air stops but there's no release burst — the articulators hold position.