- Pat your protein dry with a paper towel (if using shrimp, rinse and drain, then pat dry). Season the protein with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 teaspoons oil until hot but not smoking. Add your protein.
Fish: Cook the fish until lightly browned on the bottom side, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes. Transfer to a cutting board to cool slightly. Using a fork or knife, flake or cut into 2-inch pieces.
Jumbo shrimp: Cook the shrimp, turning once, until firm and cooked through, 2 to 3 minutes per side. Transfer to a plate.
Chicken: Cook the chicken, turning once, until lightly browned, 1 to 2 minutes per side. Reduce the heat to medium-low and continue cooking, turning occasionally, until firm, cooked, and hot throughout, 5 to 8 minutes. Transfer to a cutting board to rest for 5 minutes. Cut into ½-inch-thick slices.
Steaks: Cook the steaks, turning frequently, until they are well browned and medium-rare, 4 to 6 minutes. Transfer to a cutting board to rest for 5 minutes. Cut into ½-inch-thick slices.