Women who include fatty fish -- salmon; herring; mackerel; lake trout; sardines; albacore tuna and seafood such as prawns, lobster, crayfish -- more than once a week into their diet significantly decrease the risk of developing kidney cancer, according to Karolinska Institutet researchers.

This is the conclusion of a 15 year study of 61,433 women who reported their eating habits of including fatty fish versus leaner fish. Fish classified as leaner fish are cod; haddock; hake; pollock; sole; turbot; dogfish and shark.

Lean fish does not appear to offer any cancer prevention benefit. However, fatty fish offers high levels of omega-3 fatty acids and vitamin D, which are considered important in functional food cancer prevention.

While this study focused on women partipants, it makes common sense that including fatty fish in more than one meal a week would benefit men and children as well. The study will be published in the Journal of the American Medical Association. The abstract, Long-term Fatty Fish Consumption and Renal Cell Carcinoma Incidence in Women, is available now.

Seafood is the only readily available food which still contains the complete natural range of the 72 nutritional trace elements your body needs. A daily helping of seafood is a great and effective way to reduce cancer risks.

I absolutely love flounder because it is mild and can be prepared in so many ways. It is a very popular fish on the east coast area of the United States and easy to find fresh in markets. Here is a very simple recipe that anyone can follow that will give you a great tasting mild fish flavor with lots of nutrients and trace minerals that your body needs to help boost your immune system and fight cancer cell growth. Eating broiled foods instead of fried also reduces calories and is better for your heart.

Vicki's Lemon Butter Broiled Flounder
4-6 small flounder fillets
2 tablespoons unsalted butter, melted
1/2 large lemon, juiced
1/4 tsp salt
pinch black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/2 large lemon, sliced
2 tablespoons fresh chopped parsley

Rinse fillets well in cold water and drain and pat dry. Butter a glass baking dish and arrange fillets in the dish. Whisk together the lemon juice, melted butter, garlic powder, paprika, salt and pepper and drizzle over the fish. Place one thin slice of lemon on center of each fillet. Broil on highest rack for 7 to 8 minutes or until fish flakes easily. Remove flounder and place on plates and sprinkle with fresh chopped parsley. Serves 4.

The term Omega-3 has become well known in recent years with studies that this healthy fat found in fish and most other seafood can reduce the risk of cancer, and particularly prostate and breast cancer. Consumption of fish has been shown to have cardiovascular health benefits like reducing triglycerides and reducing the risk of heart attacks and strokes.

Vicki's Broiled Lime Cilantro Salmon
1 whole side Salmon fillet, 3/4" thick 
1/4 cup fresh squeezed lime juice
1/4 cup fresh chopped cilantro
2 garlic cloves minced
1 teaspoon sea salt
1 lime sliced thinly

Combine cilantro, garlic, lime juice, and salt in bowl and mix well. Place fish on a plate or platter skin side down if the skin is still on, and pour mixture over fish. Cover with plastic wrap and chill in refrigerator for 1 hour. Spray non-stick cooking oil on broiler pan and place fish on pan. Place lime slices around on top of the fish. Place in oven about 12 inches from the heat and broil for about 6 minutes. Keep an eye on it as it broils because all ovens heat differently. Take fish out of oven and let stand for 3 to 4 minutes as fish will continue to cook on its own with the heat already in it.  Slice and serve.

Another option is you can grill the salmon with this same recipe but grill covered for about 4 to 5 minutes.