First, since $X$ has $n$ distinct eigenvalues, it is diagonalisable, so let $\{e_1,\dotsc,e_n\}$ be a basis for $F^N$ consisting of eigenvectors for $X$, with $X e_k = a_k e_k$.
Next, since $X^T$ has the same eigenvalues as $X$ with the same multiplicities, it is diagonalisable, so let $\{f_1,\dotsc,f_n\}$ be a basis for $F^N$ consisting of eigenvectors for $X^T$, with $X^T f_k = a_k f_k$.
Now, check that $\{e_i f_j^T\}_{i,j=1}^n$ is a basis for $M_n(F)$. What is $(\operatorname{ad}X) \left(e_i f_j^T\right)$ for each $i$ and $j$?
Note: This construction of a basis for $M_n(F)$ is actually quite natural, and even generalises the construction of the standard basis for $M_n(F)$ from the standard basis of $F^n$. In general, if $V$ and $W$ are finite-dimensional vector spaces, then $L(W,V) \cong V \otimes W^\ast$ (naturally!), so that if $\{v_j\}$ is a basis for $V$ and $\{\omega_k\}$ is a basis for $W^\ast$ (e.g., the dual basis to a basis $\{w_k\}$ of $W$), then $\{v_j \otimes \omega_k\}$ is a basis for $V \otimes W^\ast$, and in turn can be identified with a basis for $L(W,V)$, i.e., via identifying $v_j \otimes \omega_k$ with the linear transformation
$$
w \mapsto \omega_k(w)v_j.
$$
In this case, you have $M_n(F) \cong L(F^n,F^n) \cong F^n \otimes (F^n)^\ast$, with $\{v_j\} = \{e_j\}$ and $\{\omega_k\}$ the dual basis to $\{f_k\}$.