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Step away from the tried and tested chicken tikka masala and try your hand at something new in the kitchen with this delicious fish curry from Mridula Baljekar‏'s new book, Regional Cooking Of India (Aquamarine, £19.99). If you need any extra encouragement, July is the best month to enjoy aubergines, another of the recipe's ingredients.

Mridular says, 'This well-loved dish from West Bengal is flavoured with mustard oil and a five-spice mix known as 'panchforon' – a combination of five whole spices that produces an unforgettable aromatic taste.'

Serves 4–5

Ingredients
700g/1 1⁄2lb fillets of tilapia or other firm white fish, cut into 5cm/2in pieces
1 tsp ground turmeric
1 tsp salt or to taste
4 tbsp mustard oil
1⁄4 tsp black mustard seeds
1⁄4 tsp cumin seeds
1⁄4 tsp fennel seeds
1⁄4 tsp nigella (kalonji) seeds
5–6 fenugreek seeds
2 bay leaves
2 dried red chillies, left whole
2 fresh green chillies, chopped
1⁄2 tsp ground cumin
1 tsp ground coriander
75g/3oz chopped canned tomatoes with their juice
110g/4oz potatoes, cut into 1cm/1⁄2in cubes
110g/4oz aubergine, cut into 1cm/1⁄2in pieces
50g/2oz/1⁄2 cup frozen garden peas
2 tbsp chopped fresh coriander (cilantro)
plain boiled rice, to serve

Method
Lay the fish on a large plate and gently rub in half the turmeric and half the salt. Set aside.

Heat two tablespoons of the mustard oil over a medium to high heat, and when it is almost smoking, switch off the heat source and immediately add the mustard seeds, followed by the cumin, fennel, nigella and fenugreek seeds. Add the bay leaves, and the red and green chillies.

Return the pan to the heat and add the cumin, coriander and remaining turmeric. Stir over a medium heat for 30 seconds and then add the tomatoes. Cook for four to five minutes.

Add in all the potato cubes and the aubergine pieces, along with about 350ml/12fl oz/1 1⁄2 cups warm water and the remaining salt. Bring the pan to the boil, then reduce the heat to low, cover and cook for 15 minutes, stirring occasionally.

Meanwhile, heat the remaining oil in a frying pan, preferably non-stick, until almost smoking. Fry the fish in batches until well browned and drain on absorbent paper. Add the fried fish to the curry along with the peas.

Cook for four to five minutes, then stir in the chopped coriander and remove from the heat. Serve with plain boiled rice.