Fish:
- Pat the fish dry with a paper towel; season generously with salt and pepper.
In a large frying pan over medium-high heat, warm 1 tablespoon oil until hot but not smoking. Add the fish (skin side down for skin-on salmon or snapper) and cook until lightly browned (and the skin is crisp), 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes. Transfer to a plate to cool slightly. Using a fork, flake the fish into bite-size pieces.
Shrimp:
- Rinse and drain the shrimp. Pat dry on a paper-towel-lined plate. Season lightly with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the shrimp and cook, 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 jumbo shrimp to a cutting board and cut into ½-inch pieces.
Scallops:
- Pat the scallops dry with a paper towel; season lightly with salt.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the scallops and cook 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 cutting board and cut into ½-inch pieces.
Chicken, steak, or pork strips:
- Cut a small corner from the packaging and drain off any excess liquid. Transfer the meat to a plate; pat dry with a paper towel. Season generously with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the meat strips and cook, stirring occasionally, until lightly browned and just cooked through, 6 to 8 minutes for chicken and 3 to 6 minutes for steak or pork.
Tofu:
- Pat the tofu dry with paper towels; cut into ½-inch cubes. Season with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the tofu and cook, stirring occasionally, until lightly browned and crisp, 3 to 5 minutes.
While your protein cooks, start preparing the rest of the meal.