First the data, then the setup.
Data: on a paid Supabase plan you have daily backups (and point-in-time recovery if you enabled it). Restore into a new project, don't overwrite production, then copy the 30 rows back with an insert. On the free plan there are no automatic backups you can restore yourself, contact support quickly.
Why it ran: Cascade's terminal auto execution was set to run commands without asking (Auto/Turbo). Set it to Disabled or allowlist-only in the Cascade settings, and deny-list anything like psql, supabase db push, node scripts/.
Why it hit prod: your laptop had prod credentials in the default .env. Keep prod keys out of the project folder completely. Local dev talks to a local or staging database. When you really must debug prod, use a read-only role.