TL431: Adjustable voltage reference that can sink or source up to 0.25mA

Hello

I need a stable, low noise voltage reference that I can adjust between 1.4V and 1.8V. The output should source or sink up to 0.25mA @150Hz max

My proposed solution is below. Two questions:

1. The +5V, -5V supply comes from a linear power supply. Where should I put a decoupling capacitor on the design? Between the non-inverting input and ground? Between the TL431 anode and cathode?

2. The TLE2141IP consumes over 5mA of current. This is a lot just to supply 0.25mA max. load current !   Is there an alternative, stable, low noise op amp that you could recommend please?

Thank you.