- Pat your protein dry with a paper towel (if using shrimp or scallops, rinse and drain, then pat dry; if using chicken, cut the chicken into 1-inch strips). Season your protein lightly with salt and pepper (if using salmon, generously season).
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking.
Salmon:
Add the salmon, skin side down, and cook until lightly browned and the skin is crisp, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 1 to 2 minutes. Transfer to a plate to cool slightly. Using a fork, flake the salmon into bite-size pieces, discarding the skin if desired.
Shrimp:
Add the shrimp and cook, turning once, until firm and cooked through, 1 to 2 minutes per side.
Scallops:
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:
Add the chicken strips and cook, stirring occasionally, until lightly browned and just cooked through, 6 to 8 minutes.
While your protein is cooking, start preparing the rest of the meal.