it if was simple it woudn't be so much fun... :lol:
10uF should be fine still
err, had a look at the data sheet, and it says that 'Vout' is the tab, and the 'output' is the middle pin. Someone may say that this is wrong, but personnally, I'd be tempted to try it using the 'output' pin as the regulated power, and leave the 'Vout' tab unconected. If it doesn't work, I was wrong!! Then if you heatsink it, make sure it is isolated from any other regulators.
I am assuming that your regulator is a T0220 (looks a bit like a flat transistor)? Because in my experince, having the tab as one of the conenctions on this style of case is quite rare. (You see it all the time on TO3 style cases, but not so much on T0220)