• Pat your protein dry with a paper towel (if using shrimp, rinse and drain, then pat dry). Season 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.

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 and cooked through, 5 to 8 minutes. Transfer to a cutting board to rest for 5 minutes. Cut into ½-inch-thick slices. Do not clean the pan.

Fish: Cook the fish (skin side down for the snapper) until lightly browned (and the snapper 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. Wipe out the pan.

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. Wipe out the pan.

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. Wipe out the pan.

Steaks: Cook the steaks, turning frequently, until well browned and medium-rare, 4 to 6 minutes for rib-eyes and New York strips, 6 to 8 minutes for top sirloins, and 8 to 12 minutes for filet mignons. Transfer to a cutting board to rest for 5 minutes. Cut into ½-inch-thick slices. Do not clean the pan.

Pork chops: Cook the pork chops, turning frequently, until browned but still faintly pink within, 8 to 10 minutes. Transfer to a cutting board to rest for 5 minutes. Cut into ½-inch-thick slices. Do not clean the pan.

• Trim the root ends from the baby broccoli.

In the same pan used for your protein, if dry, add 1 to 2 teaspoons oil. Warm over medium-high heat until hot but not smoking. Add the baby broccoli and cook, stirring occasionally, until lightly browned, 2 to 3 minutes. Add the Mediterranean medley, season with salt and pepper, and cook, stirring occasionally and scraping up any browned bits from the bottom of the pan, until just tender and heated through, 2 to 3 minutes. Remove from the heat and season to taste with salt and pepper.

Transfer your protein and vegetables to individual plates. Drizzle with as much lemon dressing as you like and serve any remaining dressing on the side.