Default [Q] keeps rebooting to twrp

Hi,
I'm completely new to this and am in over my head I was trying to root my tablet and have done something very wrong.

I have the Wi-Fi version of Galaxy Tab 3 Lite 7'' (SM-T110)

Every time ​I reboot TWRP comes up. Even if I reboot in system / power off / recovery or download it just goes to TWRP.
I have downloaded what I think is the the stock rom from androidfilehost (fid=23329332407576604)
have put it on my SD card and have tried to flash it (pressed install, then navigated to the zip file, clicked on it and then swiped to Confirm Flash) but it hasn't helped.

Any suggestion would be appreciated

Thanks