Sautéing is a cooking technique that involves quickly frying food in a small amount of oil or fat over medium to high heat. This method is great for cooking vegetables, meats, and seafood, as it helps to retain their flavors and nutrients. The key is to keep the food moving in the pan, allowing it to cook evenly and develop a nice golden color. To sauté effectively, it's important to use a wide, shallow pan, like a skillet or frying pan. Start by heating the oil until it's hot, then add your ingredients. You can enhance the dish by adding garlic, onions, or herbs for extra flavor.