Sole and Toasted Pumpkin Seed Pesto Rolls Recipe – Irresistible Herb-Stuffed Baked Fish Rolls

Sole and Toasted Pumpkin Seed Pesto Rolls Recipe

This Sole and Toasted Pumpkin Seed Pesto Rolls recipe is a light, flavourful seafood dish featuring delicate Dover sole rolled with vibrant basil and toasted pumpkin seed pesto, then baked until tender. Featured on Fish the Dish with host Spencer Watts, this recipe delivers fresh herb flavours, nutty richness, and elegant presentation in a simple, healthy preparation.

The Inspiration

This dish is inspired by Mediterranean-style seafood cooking, where fresh herbs, olive oil, citrus, and lightly prepared fish come together in clean, balanced dishes. On Fish the Dish, Spencer Watts often focuses on bold flavours built from simple, high-quality ingredients, and this Sole and Toasted Pumpkin Seed Pesto Rolls recipe reflects that approach perfectly.

Instead of heavy sauces or complicated techniques, this recipe uses a bright, nutty pesto made from toasted pumpkin seeds and fresh basil to enhance the natural sweetness of Dover sole. Pumpkin seeds add a unique earthy richness and texture, offering a twist on traditional pine nut pesto. The addition of lemon zest and juice brings acidity and freshness, while parmesan ties everything together with a savoury finish.

Rolling the sole fillets with pesto creates a visually elegant dish that feels restaurant-quality but remains easy enough for home cooking. Baking instead of frying keeps the fish light and tender, allowing the pesto flavours to gently infuse the fillets as they cook. The result is a balanced dish that highlights freshness, texture, and simplicity.

Ingredients

Toasted Pumpkin Seed Pesto

• ½ cup (120ml) pumpkin seeds, hulled
• 3 tablespoons (45ml) canola oil
• 2 cloves garlic, minced
• Salt and pepper, to taste
• 1 cup (240ml) fresh basil leaves, packed
• ½ cup (120ml) olive oil
• 1 tablespoon (15ml) lemon juice
• 1 teaspoon (5ml) lemon zest
• 2 tablespoons (30ml) parmesan cheese

Method

• Heat the canola oil in a frying pan over medium-high heat.
• Add seeds, garlic and salt.
• Toast for 5 minutes, and remove from to cool.
• Place in a blender with the remaining ingredients.
• Remove the pesto and keep in the refrigerator.

Ingredients

Sole Rolls

• 4 fillets Dover sole (4 ounces each or 120 grams each)
• Toasted Pumpkin Seed Pesto
• Salt and pepper, to taste

Method

• Preheat oven to 350^oF (180^oC).
• Pat sole fillets dry, and season with salt and pepper.
• Spread pesto over one side of the sole using the back of a tablespoon.
• Roll the fish gently and run a skewer through the seam of the roll. This will hold the roll shut while baking.
• Place rolls with the pesto facing upwards on a baking tray with parchment paper.
• Bake fish in oven for 8-10 mins, or until the fish is firm in the middle.
• Serve with Fried Basil and Cherry Tomatoes Salad. See recipe.
• Serve with Caprese Salad. See recipe.

Serving Suggestions

This Sole and Toasted Pumpkin Seed Pesto Rolls recipe is perfect for light dinners, elegant lunches, or healthy entertaining. Serve the rolls warm, straight from the oven, allowing the pesto to remain vibrant and aromatic.

Pair this dish with simple sides such as Fried Basil and Cherry Tomatoes Salad, roasted vegetables, or citrus-dressed greens to complement the fresh herbal flavours. A light grain like quinoa or couscous also works well to absorb any extra pesto.

For entertaining, plate the sole rolls individually and garnish with extra basil leaves, lemon wedges, or a drizzle of olive oil for a polished presentation. The dish pairs beautifully with crisp white wines such as Sauvignon Blanc or Pinot Grigio, which enhance the citrus and herbal notes without overpowering the delicate fish.

Final Thoughts

This Sole and Toasted Pumpkin Seed Pesto Rolls recipe is a fresh, elegant seafood dish that highlights the beauty of simple ingredients done well. The combination of flaky sole, nutty pesto, and bright citrus creates a balanced and satisfying meal that feels both wholesome and refined.

Inspired by the globally influenced cooking style of Fish the Dish with Spencer Watts, this recipe shows how small twists—like replacing traditional pine nuts with pumpkin seeds—can transform a classic pesto into something new and exciting.