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1
Preheat oven to 400F.
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2
Wash and pat dry tilapia.
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3
Place in an ovenproof dish.
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4
Drizzle with olive oil and season with the herbs de provence and salt and pepper ( freshly ground) to taste.
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5
Add the tablespoon of water in the ovenproof dish this helps provide moisture while the fish is baking.
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6
Cover dish with aluminum foil and bake for approximately 35-45 minutes.
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7
Meanwhile, preheat a wok or heavy-based saute pan.
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8
Add canola oil.
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9
Add onion which has been sliced to medium thickness.
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10
Once it softens, add the garlic and stir until fragrant.
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11
Then add bell peppers, julienned carrots, and asparagus.
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12
Stir for about 5-8 minutes.
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13
Keep the lid on to allow the stir fry to steam cook as well.
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14
Season with salt and a couple of twists of freshly ground pepper and a pinch of herbs de provence.
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15
Then add the snow peas and thinly sliced cabbage, stir through, and cover with lid to allow steam to help with the cooking.
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16
At this point you want the snow peas to change colour to a nice crisp green colour and the cabbage to wilt a bi.
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17
Try not to overcook the vegetables .
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18
NB: If at this point not a lot steam action is happening, add a splash of water to help the process.
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19
Meanwhile, prepare jasmine rice according to packet instructions .
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20
The fish is cooked through thoroughly when it starts to flake when pressed with a fork.
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21
Spoon over the juices that have accululated in the ovenproof dish and add the juice if one lemon.
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22
Allow to sit for 10 minutes before serving with vegetables and rice.
