- Pat your protein dry with a paper towel (if using shrimp or scallops, rinse and drain, then pat dry; if using tofu, cut into ½-inch cubes). 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 (skin side down for the skin-on salmon) until lightly browned (and the salmon skin is crisp), 1 to 2 minutes for pre-cooked salmon and 4 to 5 minutes for all other fish. Turn and cook until the flesh is opaque and flaky, 1 to 2 minutes for pre-cooked salmon and 2 to 4 minutes for all other fish. Transfer to a cutting board to cool slightly. Using a fork or knife, flake or cut into 2-inch pieces.
Shrimp: Cook the shrimp, turning once, until firm and cooked through, 1 to 2 minutes per side for regular shrimp, 2 to 3 minutes per side for jumbo shrimp. Transfer to a plate.
Scallops: Cook the scallops without turning until golden brown on one side and starting to turn opaque, 2 to 4 minutes. Turn and continue cooking for about 30 seconds for translucent or 1 to 2 minutes for opaque. 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, 1 minute for pre-grilled chicken and 5 to 8 minutes for all other chicken. 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 for rib-eyes and New York strips, 8 to 12 minutes for filet mignons. Transfer to a cutting board to rest for 5 minutes. Cut into ½-inch-thick slices.
Tofu: Cook the tofu, stirring occasionally, until lightly browned and crisp, 3 to 5 minutes. Transfer to a paper-towel-lined plate.