Tilapia with Stir Fried Vegetables and Jasmine Rice

Preheat oven to 400F.

Wash and pat dry tilapia. Place in an ovenproof dish. Drizzle with olive oil and season with the herbs de provence and salt and pepper ( freshly ground) to taste. Add the tablespoon of water in the ovenproof dish – this helps provide moisture while the fish is baking. Cover dish with aluminum foil and bake for approximately 35-45 minutes.

Meanwhile, preheat a wok or heavy-based saute pan. Add canola oil. Add onion which has been sliced to medium thickness. Once it softens, add the garlic and stir until fragrant. Then add bell peppers, julienned carrots, and asparagus. Stir for about 5-8 minutes. Keep the lid on to allow the stir fry to steam cook as well.

Season with salt and a couple of twists of freshly ground pepper and a pinch of herbs de provence. Then add the snow peas and thinly sliced cabbage, stir through, and cover with lid to allow steam to help with the cooking. At this point you want the snow peas to change colour to a nice crisp green colour and the cabbage to wilt a bi. Try not to overcook the vegetables .

NB: If at this point not a lot steam action is happening, add a splash of water to help the process. Meanwhile, prepare jasmine rice according to packet instructions .

The fish is cooked through thoroughly when it starts to flake when pressed with a fork. Spoon over the juices that have accululated in the ovenproof dish and add the juice if one lemon. Allow to sit for 10 minutes before serving with vegetables and rice.