Scallops are high in protein, low in both saturated fat and cholesterol and rich in nutrients like vitamin B-12 and selenium. They are also a good source of omega-3 fatty acids while containing little mercury contamination.

Cooking scallops from frozen is not recommended. Choose a defrosting method for frozen scallops that won't leave them partially cooked and rubbery.

IN THE REFRIGERATOR

If you've planned ahead, the best way to defrost frozen scallops is to place them in the refrigerator overnight, or for approximately 24 hours. Take the scallops out of the package, put them in a large dish or bowl and cover the top with plastic wrap before leaving the seafood to thaw in the refrigerator. 

IN THE MICROWAVE

When you're pressed for time and need to defrost frozen scallops as quickly as possible, you can use the microwave, though you'll need to watch them closely to make sure you don't begin inadvertently cooking the scallops. Put the scallops in a microwave-safe bowl or dish, cover them with a paper towel and set the microwave to the defrost setting, or 30 percent of the regular setting. After 30 seconds, remove the bowl and check the scallops. Defrost them for 30 additional seconds, if needed.

UNDER COOL RUNNING WATER

The best method for defrosting frozen scallops that haven't been in the refrigerator overnight, but that you don't want to run the risk of ruining in the microwave, is to place them under cool running water. Do not allow the scallops to come into direct contact with the water. Instead, put the frozen shellfish into a resealable plastic bag, seal the bag securely and place it in a bowl that's under running tap water. Plan on 1kg of frozen scallops requiring approximately 1 hour to defrost.